You are on page 1of 91

ultra-FIT MAGAZINE

Fitness for Men + Women


HOW TO
MUSCLE

GET A COVER MODEL BODY!

Get a
COVER
MODEL
BODY!
Workout P36

Top model tips


Sexy Bodies
Photoshoot

!
UPP
52

Best
FUNCTIONAL
EXERCISES

Urban Gym
Training

VoluME twENty thrEE NuMbEr four

Cross
Fit
Legs

www.ultra-FITmagazine.co.uk

21 days to a
beach body
Special
Killer Legs
5 Reasons
Workout
to workout
& 6 of the
best quad
outdoors
exercises
Nutrition Truths
Power
Burn fat +
Clean
shape up
Alternates
7 minimal
shoes on test
ultra-FIT- is your 24/7 personal trainer
www.ultra-FITmagazine.co.uk
04

9 770957 062048

Vol.23 No.4 May 2013 4.25

ultra-FIT MAGAZINE

Fitness + Nutrition for Every Body


GET
KILLER!
LEGS
P70

GET A COVER MODEL BODY!

Get a
COVER
MODEL
BODY!
Workout P36
Top model tips
Sexy Bodies
Photoshoot

Best
FUNCTIONAL

EXERCISES

Urban Gym
Training

VoluME twENty thrEE NuMbEr four

Muscle
Up

www.ultra-FITmagazine.co.uk

21 days to a
beach body
Cross
Fit
5 Reasons
Med Ball
to workout
outdoors
Workout
Nutrition Truths
Power
Burn fat +
Clean
shape up
Alternates
7 minimal
shoes on test
ultra-FIT- is your 24/7 personal trainer
www.ultra-FITmagazine.co.uk
04

9 770957 062048

Vol.23 No.4 May 2013 4.25

editorial
Whether you're young
or not so young!

John Shepherd

ho says youth is wasted on the young?


Sure you're supposed to be at your
physical peak in your twenties (and for
most markers of fitness at the elite level
this is the case), but older people can be very youthful and
younger people very knowledgable about fitness as the
stories and features in this issue display.
On page 14 19 year old Josh Leader shows that he's
definitely not wasting his youth when it comes to building a
great body and learning the trade of what it takes to be a
fitness model. And this young man is also training to be a
doctor on top of that as well! Our resident writer on fitness
for the over 50's Chris Zaremba is also an aspiring fitness
model and has won age group categories. So we have two
extremes of bodies in great shape at very different stages
in the life-cycle. Age as is often said (and using another
cliche) is nothing but a number and with the right number
crunching in terms of reps sets, heart rate and intervals and
so on you can minimise its 'number' to create a body that
looks much younger than its chronological age. On page
74 power boat racer, stunt woman and the person behind
the Galaxy Girls Sarah Donohue explains how she won her
second of two world fitness titles at the age of 40 and her
body belies her years. And as it transpired in her instance

MAGAZINE

Cant find ultra-FIT at the newsagent?


Call Comag on 01895 433800
or email pippa.boothroyd@comag.co.uk

www.ultraFITmagazine.co.uk
The UK yearly subscription to ultra-FIT magazine for
eleven issues including P&P is 29.99
For overseas subscriptions please contact the magazine
at: subs@ultra-fitmagazine.com or go to our
website at www.ultraFITmagazine.co.uk
Europe 48, Rest of the world 63
Every effort is made to ensure that the advertising
and editorial in ultra-FIT magazine is derived from
reputable sources and is accurate. However, ultra-FIT
magazine cannot accept responsibility for
transactions between readers and advertisers nor for
injuries arising from following any of our advice or
training programmes.

ultra-FIT MAY 2013

Founder
Charles Mays
Publishing editor
John Shepherd
Features Editor
Nik Cook
Contributing Editors
Patrick Dale, Guy Holland
Art Director
Scott Thompson
Womens Fitness Editor
Caroline Sandry

Father Time was actually on her side when it came to the


fitness tests as she stormed past her rivals half her age,
over the obstacle course which was part of the competition.
Endurance is one physical attribute that improves with age.
A toned and shapely body and a fit body is a great
body no matter what age. It'll function better and you'll
feel that much better. Another of our contributors Joey
Bull has been involved in the fitness industry for more
that a quarter of a century yet remains youthful in mind
body and spirt. On page 10 she shows you how to get
beach-ready in 21 days. It's a great potted fitness and
diet plan. And as her accompanying photo shows she's
in no mean shape herself.
Cover models Shaun Stafford and Kelly Klarich are also
somewhat obviously in great shape - read about Shaun on
page 88 and follow a workout that Kelly uses on page 36.
Finally and with great bodies still in mind you'd be hard
pressed not to take a look at our very first fitness
photography spread. It contains the work of some of the
best fitness snappers across the globe. Be inspired by
their creativity and the images and above all by the bodies
in their shots (and the other great bodies in this issue)
whatever their age.
John Shepherd

Promotions Manager
Marcia Chung
t 07889 178250
e subs@ultra-fitmagazine.com
ultra-FIT Publications Limited,
The Croft, 98a Park Lane,
Wallington, SM6 0TL t 07889 178250
Published by ultra-FIT Publications Ltd
ultra-FIT is published 11 times a year.

Editorial Contributors
Andy Barber
Nancy Clark
Ben McDonald
Rajko Radovic
Neil Rhodes
Paul Mumford
Phil Nourse
John Munroe

All rights reserved. Printed by Wyndeham Heron Ltd


Distribution by COMAG ISSN 0957-0616

Design + Repro by
Advertising Sales
Natalie Tuerena
t 0845 2260477
e natt@media-shed.co.uk
e adsales@ultra-fitmagazine.com

t 01736 333863 m 07948 972729


e scott@rorschach.co.uk

contents
Volume 23 Number 4 May 2013

issue
Two cover

14

Kelly Klarich www.kellyklarich.com


Photo: Noel Daganta
www.ndpictures.com
Shaun Stafford
www.facebook.com/shaunstaffordfitness

Regulars
P8 BoDy & Sole
P10 BullS eye

21 days to get Beach Ready

P14 ultra-FIT
INTervIew

78

P78 uNDerSTaNDINg
FITNeSS
Rowing

P84 DoNT Do
ThaT Do ThIS
Clean Alternatives

Boy Wonder
Josh Leader

P92 yoga

P41 ulTImaTe FaT loSS

Q&A - Your fitness questions


answered

By Obi Obadike

P94 ymCafit

P25 reaDy For


everyThINg

Nutrition

P48 gym SPorT

P26 DIeT myThS

By Rajko Radovic

Pioneer Promoter and Participant


Ty Whitlock

P58 FITNeSS over 50


Cardio Options

P28 ouTDoor
NuTrITIoN TIPS
P29 FooD oN The go!

MAY 2013 ultra-FIT

Features

32

P18 Sexy BodieS!

The best in Fitness Photography

P32 ParadiSe in Hell!


Hawaii Ironman
Rebecca Romero

P36 Cover Model

Iron Woman Workout


Lift weights for a great body!

74

P74 real action Girl


Sarah Donohue

Functional
Training
P42 Key exerCiSeS
P52 UrBan GyM

Workouts

P66 6 of tHe BeSt

P54 PaUl MUMford


GoeS to CroSSfit

P60 roB riCHeS


WorKoUt

P70 no CoSt WorKoUt

Bar-barians muscle you up!

Quads

Get Killer Legs!

70

P80 no frillS fitneSS


Medicine ball workout

Other
P12 SPort injUry
Calf Strain

P30 5 reaSonS to
WorKoUt oUtdoorS
P91 next iSSUe PaGe
P96 on teSt: Barefoot
& MiniMal SHoeS
P95 Print &
diGital SUBSCriPtion
Money Saver!

ultra-fit MAY 2013

BoDY + sole

body+sole
Professor fitness aka Ben McDonalD receives Uk
recognition awarD at the international fitness showcase.
OK team! I wanted to share possibly my
greatest achievement in the fitness industry so
far with you. As some of you may be aware
not only do I write for ultra-FIT but I also work
as a lecturer for Premier Training International
and also present at national and international
fitness conventions. Ive just returned from IFS
(International Fitness Showcase) in Blackpool,
this is not only my favourite convention but
also the biggest in the UK with over 7000
attendees! Whilst there I presented the pre
con day for Premier with my esteemed
colleagues Ben Pratt, Steve Harrison, Richard
Scrivener and Paul Edmonson. I also delivered
another 5 sessions with the team presenting

17 sessions all told!! We had over 1050


delegates attend our sessions alone!! WOW!
On Saturday night we attended the Gala
dinner organised by the beautiful Lydia
Hannan, it was amazing as always! Whilst at
the dinner I was called up on stage by Ceri
Hannan and Steve Watson (two giants of the
industry and owners of Chrysalis who put on
IFS every year) where I was awarded the UK
Recognition Award 2013 for presenting and
work in the industry. To have been presented
with this award in a roomful of my peers by
two of the greatest guys in the industry has to
be the greatest moment of my career so far!
Thanks Guys!

where can i BUY


a coPY of ultra-fit
locallY?

THAT'S RIGHT YOU


CAN ORDER YOUR COPY
OF ultra-FIT FROM ANY
NEWSAGENT OR RECEIVE DETAILS
OF YOUR NEAREST ULTRA-FIT STOCKIST BY
EMAILING YOUR POSTCODE
DETAILS ETC., TO:

pippa.boothroyd@comag.co.uk
coMag specialist Division
Tavistock Works, Tavistock Road
West Drayton, Middlesex UB7 7QX
tel +44 (0)1895 433800 fax +44 (0)1895 433801

ultra-fit MAY 2013

BODy + sOle

Callender will be bringing his


fitness phenomenon
Armageddon, to B-FIT
Richard Callender of the Biggest Loser and Armageddon will also be there!

Danni Levy will be at B-FIT

Feel The Burn wITh The BesT, AT B-FIT!


Richard Callender, Kim Ingleby and Danni
Levy are hot property within the group fitness
industry at the moment and B-FIT have
confirmed that all three will be featuring at
the show over 17th-19th May at
Birminghams NEC.
For the first time, B-FIT Expo has colocated with the BodyPower Expo - the
UKs largest fitness and nutrition expo,
offering another dimension to the show
through training workshops, group exercise
classes and seminars.
Richard Callender is a well-recognised
and widely respected personal trainer,
fitness expert and presenter within the
fitness industry. He will be bringing his
fitness phenomenon Armageddon, to B-FIT,
offering visitors a high intensity interval
training class with a difference - targeting
speed, strength and stamina but without the
limitations of equipment.
Kim Ingleby or the 'Brain Body Ninja is
known for the results she has achieved with
GB athletes, celebrities, business teams &
everyday people. Kim will be bringing her
Energised Summer Circuit to B-FIT,
promising to deliver the methods behind
perfect posture and rock hard abs.
Danni Levy and regular to ultra-FIT is an

internationally recognised diet and fitness


guru, has designed and wrote 'The Pyramid
Diet' and regularly contributes to National
newspapers and magazines.
Danni set up the luxurious 5 Star
Bootcamp in early 2012 and has already
helped over 150 women change their body
shape in just one week. She will be bringing
a boot camp challenge to B-FIT where
visitors can test their speed, strength and
determination against the clock for the
chance to win a 5 star Marbella Bootcamp
worth 1495.
B-FIT at BodyPower will also play host to a
Fight Klub Mayhem event. Fight Klub is the
new combat inspired fitness phenomenon
taking the UK by storm. The workout involves
punching and kicking a free-standing punch
bag to motivational, highly energetic music.
The Fight Klub Mayhem area will feature a
live DJ and a variety of combat inspired
fitness classes.

TrAIn hArD, GeT eDuCATeD,


hAVe sOMe Fun B-FIT!
Tickets for B-FIT at BodyPower are available
from 19.50 via www.b-fitexpo.co.uk or
call 0844 338 8000. ultra-FIT should be
attending Bodypower

MAY 2013 ultra-FIT

BuLLs eye

Areyou
BeachReady
21 day nutrition
+ workout plan
OMG! You told yourself there was still
time to secure that beach body you'd
promised yourself for the summer.
But it's now past Easter and summer
is just around the corner. Are you
going to be beach-ready, confident in
your sun dress or swim gear? Can
you get ready in time? Well, fear not
as Joey Bull provides you with a
potted nutrition and a fitness regime that
will get you ready in 21 days!
Photo: Andy Lesauvage - www.lesauvagephotographer.com
www.poutstudios.com - 07748 651830

21 Day Nutrition Plan

Your body needs to respond quickly and


effectively to your hard training. That means
skipping anything that slows your system
down. Fuelling with super-foods that
assimilate well is one thing but eradicating the
stuff that hinders it brings up a whole new
issue. So, for 21 days abstain from the
following five things:
1. All sugar - White, brown, honey, syrups
etc. Yes, some sweet things have benefits
and nutrients, like molasses and honey, but
during this time we need to change habits,
reduce cravings and allow the taste buds
to adapt to more neutral flavours. It all
helps toward long-term success. In any
case, sugar doesnt just inhibit muscle
growth - it makes the body eat it up.
2. All dairy products - They do have

10

ultra-FIT MAY 2013

calcium but if the body cannot absorb


this it's useless to us. Dairy will, for
most people, clog things up whether
they notice it or not. Find your calcium
from better sources: sardines and
salmon, dandelion and mustard
greens, turnip and beet greens, kale,
bok choy, broccoli, almonds, brazil
nuts and hazelnuts for starters.
3. Processed food - lots of
energy and health is wasted
on digesting man-made
food and it brings no
nutrient value
whatsoever.
4. Overcooked or a
high ratio of
cooked food Whatever vitamins
that were in the

curly kale before it was cooked are now


nowhere to be seen after. Admittedly some
foods are just unpalatable uncooked but do
reduce cooking the life out of stuff.

6. Go shopping and fill up your basket


with food from the fields - food that
has grown, had a life and is packed with
vitality rather than has been robbed of it.

Your obvious purchases:


Fruit, salad, vegetable all fresh. (Bulk up
with aubergines, cauliflower, courgettes,
parsnips and sweet potato. Resist the
more starchy choices for now)
Oily fish: sardines, salmon
Quality poultry and eggs
Red beans, lentils, chickpeas
Nuts plain (only salted if done so with
natural salt)

Less obvious purchases:


Sprouts (a good variety)
Millet flakes (to replace porridge.
Millet is less acidic)
Seeds and especially hemp seeds
Apple cider vinegar or a good pure
balsamic
Hemp oil (to drizzle on the millet or mix
with the vinegar for salads)
Coconut Water (to replace post workout drinks)
Seaweed
Ground almonds (to mix into bakes or
dishes to keep protein levels up)
Fresh herbs (to chop up for more interest
and to mix in with almonds for a crust on
baked fish or meat).

Get into the habit of:


Eating every 3 hours. Having breakfast,
snack, lunch, snack, supper
Drinking water that flows
(not motionless in bottles)
Resisting that evening treat
Rotating and mixing up your food variety
Adding hemp oil to something at least
once a day
Thinking ahead so you can help cravings
stay away and dont have to buy
'convenience' food
Exercising a little every day

So long as you keep to the tips


without any cheats you can
expect the following:
First 3 days - may present cravings or some
de-tox symptoms. You may well lose weight
but it won't be fat yet.
End of the first week youll have a looser
waist-band, better sleep, brighter skin and
eyes and you'll have more energy. Fat loss

Week 2 - you will be in the swing of it, the


changes may be less obvious on the outside
for now but they'll be very active on the inside.
By the third week, your efforts will show
and you will glow. It's also by the end of this
week that you will have eliminated or at least
diluted those fixed habits.
Week 3 - push on and youll be in the clear
and will look back at your old habits as
primitive and toxic!

21 Day Exercise Plan

Shoulders come first on my list for making a


big improvement to the body shape, balance
and condition and getting you beach-ready.
Start with the rear shoulders with rear
flies. Use a light weight for about 10 reps.

Curtsey lunge: Cross one leg diagonally


behind the other, put most of the weight on the
front foot with toes facing forward. Hips are
square forward, bend both legs making sure
that rear knee tucks behind the other knee this will emphasise the outer thigh and buttock
work. Use a light-weight to start and aim for 10
reps each side. Repeat twice each side.
Lunge with rotation. Holding light-weights
in each hand, lunge forward with the right leg
and twist the whole trunk toward the right
with both hands reaching right round to the
outer side of the right foot. Do 8 to 10 on
each side before switching
Chin ups involve so many muscles and make
for a quick, smart exercise that shapes the
back, biceps and front shoulder. Go for a
narrow overhand grip for the first set. Then
switch to an underhand grip. Squeeze out a
third set if you have the gas! In all sets, go to
fatigue. Keeping the body pencil straight

Shoulders come first on my list for


making a big improvement to the
body shape, balance and condition
and getting you beach-ready
These help give better symmetry in that
shoulder cap. Then drop set (see below)
until fatigued.

keeps it a pure upper body power move.


Raising the legs to a horizontal L shape,
involves your mid-section nicely.

Middle shoulder, classic shoulder flies to


the side bring out a little volume hence
making waist and hips look neater and in
proportion at a glance. Take medium weight
dumbbells and aim for 12 reps.

Abs and obliques/mid-section. Having a


ripple of abs feels wonderful and looks great
imagine how many people youll inspire (or
annoy!) with a honed tummy. Do hanging leg
raises. Hang from a high bar and raise your
legs with bent knees directly out in front, then
at an angle to the side, followed by the other
side. Repeat in each position until fatigue
until switching.

Pike Press ups, lean over, hands on the


floor, buttocks high and legs as straight as
your flexibility can take, aim for the back to be
perpendicular to the floor. Press down and up
until you can no more. Keep hands shoulder
distance apart.
Drop set using dumbbells means starting
with your choice of weight for one set, then
as soon as the set is completed, you pick up
a kilo lighter pair and repeat until fatigue
strikes, go straight for another pair of
dumbbells a kilo lighter again and repeat until
fatigued. Keep going until you can no longer
lift even the lightest pair of dumbbells!
Legs and buttocks are key to confidence
and exposing them to summer days and
nights. They get a really thorough workout if
theyre worked standing on a single leg.
Two exercises stand out above others for
really working the hamstrings and bottom while
keeping a feminine sweep on the outer hip.

CV

My eating habits and resistance exercises


should be taking good care of getting you in
shape but you can turn up the metabolism
further by powering out some short and
furious cardio session. Chose your piece of kit
- run, cycle or hill and focus on 10-12 minutes.
a. 3 minutes warm up.
b. 1 minute of greater intensity
c. 30 seconds back to warm up level
d. 1 minute higher intensity than before
e. 30 seconds recovery
f. 30 seconds flat out
Repeat e and f x 4 to 6 times.
Breathe, bend, relax and go home happy you
conquered so much in such a short time
Do 2-3 resistance sessions a week and 12 CV ones. UF

Joey Bull is a 4 x GB Fitness Champion, a former Adventure Athlete and international trainer. Visit: www.joeybull.com

MAY 2013 ultra-FIT

11

BuLLS EYE

5. Limit coffee and leave out any drinks or


food that stimulate adrenaline production
or give you a kick.

can start more efficiently once the body is in


better harmony and that's where week ones
shedding and sorting is crucial.

sports iNjury

Calf
tear
Renowned sports rehabilitation expert
Dr Chris Norris explains the
mechanisms behind calf tears and
provides treatment and strengthening
strategies for rehabilitation.

our calf consists of both a long


and short calf muscle. They both
work over the ankle, but the long
one goes above the knee (the
gastrocnemius) the short one below (the
soleus). This fact is important when
stretching, because the long calf muscle is
more effectively stretched with the knee
locked out straight, and the short muscle
with the knee bent.
In addition the long calf muscle more
commonly tears with explosive actions such as
lunging for a ball in tennis (in fact a tear of this
muscle was once traditionally called tennis
leg). The long calf muscle consists of two
portions or bellies and normally one is injured
rather than both. You may have been running
and slipped on some gravel, or stepped off a
curve awkwardly. You suddenly feel deep pain
in the calf as though someone had kicked you,
and it is difficult to walk normally.

treatment
taping

Initially it is important to rest the injured


muscle to prevent further tissue damage.
Unfortunately, our day-to-day jobs often
prevent us from resting as we would wish. To
protect the calf you should tape the injured
muscle - you may have a therapist or personal
trainer who can do this for you. The calf is
taped with the heel lifted slightly to relax the
injured muscle. Normally anchors are placed

12

ultra-Fit MAY 2013

around the sole of the foot


and just below the knee, in
an upturned V shape. A
pad is placed beneath the
heel to lift it up when walking
and to relax the muscle, or
with a mild tear you can simply
wear a higher heeled shoe
(see below). Lengths of tape
are applied from the foot anchor
across the heel to the calf
anchors, two or three may be
used depending on the size of the
calf muscles.
Where the calf injury is very
mild (grade I) full taping may not
be required and local compression
can be used instead. You can use
a simple elasticated tubular
bandage such as a tubigrip, or
apply local compression and
support using strips of
adhesive elastic tape. This is
applied pre-stretched directly
onto the skin and as it
recoils it compresses and
supports the area. Lift
your heel up when
walking to take stretch
off the muscle by
wearing a higher
heeled shoe as
mentioned.

Massage

Exercises
Calf stretch

The aim of this action is to elongate the


healing tissue within the damaged calf.
Begin leaning up against a wall in a lunge
position with your injured leg back, toes on
the floor and heel raised. Lock your knee out
straight and press your heel to the ground.
Ease into the movement, gently working the
heel toward the floor. Hold the end stretch
for 20-30 seconds without bouncing. The
further away from the wall the foot is the
greater the angle at the ankle and so the
more intense the calf stretch.

Calf tensing using a band


Now, we will contract and then stretch the calf
muscle creating a rhythmical pumping action
to boost muscle blood circulation. Begin
sitting with your legs straight out in front of
you. Hook an exercise band over the ball of
your foot. Keeping your leg straight, flex your
ankle to point your toes away from you
(plantarflexion). Pause in this position and
then allow the band to draw your ankle back
toward you (dorsiflexion). Perform 10 reps of
this movement in a smooth controlled manner.
To emphasise the stretching aspect of this
exercise, point the toes for a count of 2 and
relax the foot allowing the band to stretch the
calf for a count of 4.

Heel raise
Once the calf is relatively pain free, it's time to
begin strengthening the calf muscles. Begin
facing a wall with your toes resting on a block
or thick book, heel on the floor. Keep your leg
straight and body aligned and raise up onto
your toes. Pause in the upper position and
then lower under control. There can be a
tendency to allow your hips to fall backward
(sticking your bottom out) with this exercise
as it angles the shin and takes some of the
stretch from the calf. If your calf feels tight or
painful, use a lower block. Alternatively if the
calf is very weak, raise the body using both
legs and lower using just the injured one.

sprint start
Before you can run, we need to begin building
power and speed into the calf muscles. Begin
on the balls of your feet in a sprint start
position with your hips high, arms straight and
legs at an ankle of 45 to the floor.
Alternatively lift your heels and press them
down onto the floor for 5 reps each leg,
allowing your knees to bend naturally. Next,
keep your right leg straight and bend your left
knee. Now, use your right calf muscle power
to push your toes into the floor and rock your
hips forwards for 5 reps keeping the toes on
the floor. Finally, press your right toes into the
floor and take a pace forward with your right
leg as though beginning a race. Repeat with
the left leg. The exercise becomes more
demanding when you take less weight on
your arms and more on your feet. UF
Dr Christopher Norris PhD, Msc, MCSP
is a physiotherapist with over 25 years
experience treating sport and exercise
injuries. His masters
degree was in
exercise science and
his doctorate in
spinal rehabilitation.
Article from The
Complete Guide to
Sports Injuries by
Christopher M.
Norris published
by A&C Black.

MAY 2013 ultra-Fit

13

sports iNjury

As the muscle recovers, you may find it


begins to stiffen and general calf massage
can be helpful. Massage is performed using
deep stroking actions from the heel to the calf
and then the muscle can be gripped and lifted
slightly away from the bone to stretch the
tissue widthways. Percussion techniques are
used to stimulate the local circulation and may
be performed using fingertips gripped
together or with the sides of the hands with
your fingers open to soften the hand strike.
Ice massage is a useful technique to relieve
local pain and increase blood flow. Rather
than holding an ice cube it is simpler to fill a
polystyrene cup with water and freeze it.
When frozen peel off the rim of the cup to
expose the ice and put oil on the skin to
protect it and then move the ice in small
circles over the painful muscle area for 10-15
minutes. The area will be red and numb at the
end of treatment allowing deep massage to
be used or stretching. The technique is often
used in the chronic stages of an injury where
scar tissue has formed. The scar tissue may
be stretched and mobilised using massage in
the period after ice application.
Where your have a tight painful nodule
(trigger point) in the muscle, self-massage
given using a foam roller or spikey ball can be
effective. Sit on the floor with the roller
beneath your calf. Allow the weight of your leg
to press your calf against the roller. Draw your
leg up-and-down over the roller allowing your
knee to bend and straighten slightly as you do
so. For a more intense stimulus to the skin,
substitute a spikey ball for the foam roller. Roll
your leg up-and-down and side-to-side
focussing on the painful area. Initially your
pain may increase slightly as you hit the spot,
but it should then quickly subside. Use this
self-massage for 2-3 minutes and slowly
stretch the calf out afterward.

THE ultra-FIT
INTERVIEW

My strength improved at an incredible rate


and I was, for example, able to dumbbell
chest press 50kg for 10 reps after about
6 months of training at the age of 17
14

ultra-FIT MAY 2013

Josh Leader is a 19-year-old fitness/physique model whos currently studying


medicine at the University of Leeds. He has been training seriously for just over
three years and in that time has developed a very impressive physique.
Heres his story and how he did it.
Photography: Tony Harrison Photography
www.facebook.com/tobyharrisonphotography/info

UF: How and why did you get started in


fitness and how did you develop such a
great physique?
JL: I began training just over three years ago. I
have always been involved in sports teams and
wanted to improve my performance. At this time
I only weighed 60kg/9.5 stone. For the first year
I concentrated on gaining mass and strength.
My strength improved at an incredible rate and I
was, for example, able to dumbbell chest press
50kg for 10 reps after about 6 months of
training at the age of 17. After about a further
two years of training, I reached a weight of
77.5kg/12.2 stone and I felt I had made
sufficient gains to begin to cut. I spent the whole
of the summer of 2012 (12 weeks) gradually
tapering down my carbohydrate consumption
and increasing my cardio to lean up.
UF: Who inspired you?
JL: There are a lot of pros out there who have
inspired me to live the life I do, however, there
are two in particular that I admire and they are
fitness models Steve Cook and Greg Plitt.
They both have an amazing outlook on life
and have never let anything stop them
achieving. I hope one day that my physique
will be comparable to theirs!
UF: How long have you been training?
JL: As mentioned I have now been going to the
gym for three years however, I have only been
following a workout split in tandem with a
personalised nutrition programme for 12 months.
UF: Who advises/coaches you?
JL: Jordan Peters, who is part of Team Anabolic
Designs, has begun coaching me as of 1st
January this year. Jordans background in
professional rugby, playing for both Wasps and
England in conjunction with his BSc in sports
science from Loughborough University and his
current studying for his MSc in Birmingham
make him a very well-rounded trainer and
nutritionist with an abundance of knowledge.

MAY 2013 ultra-FIT

15

THE ultra-FIT
INTERVIEW

Wonder
Boy

THE ultra-FIT
INTERVIEW

UF: Being so young do you get treated


differently in the gym and outside of it
in terms of your physique?
JL: People dont treat me any differently until
they find out that I am only 19 years old.
When I tell people, the general reaction I get
is, No really, how old are you? The fact that I
study medicine at University is another reason
why people dont believe me as they dont
understand not only how I find the time to fit it
all in but how I have the energy to do so.
UF: How did you find your body
responding to the training - do you
think that due to your age your body
actually developed quicker?
JL: My body responds very quickly to alterations
in my lifestyle. I put this down to genetics rather
than my age, as I know many people my age
who have tried similar regimes and not achieved
the same results. Having said this, I am not sure
that others take their lifestyle to the level that I
do in order to progress.
UF: What are your training aims? Do
you plan to enter competitions?
JL: My training aims over the next couple of
years involve gaining lean muscle mass as
well as working on my overall proportions to
achieve the most aesthetic look. I plan to
compete in the new Physique division of
UKBFF (UK Body Building and Fitness
Federation) later this year.
UF: What's a typical weeks training
involve?
JL: I currently only train 5 times a week as I am
looking to put on some clean mass. This involves 3
weight-based sessions (push, pull, legs) and 2
cardiovascular sessions. Ideally to gain size, I
should completely eradicate any cardiovascular
activity but I aim to keep in all-round fitness all year.
UF: What's your favourite exercise and
your least favourite and why?
JL: My favourite exercise is definitely the
hammer grip lat pull-down due to the great
pump and stretch that I get from it. My least
favourite is anything that solely concentrates
on my biceps, as I am not able to connect with
this muscle as easily as I can with others
UF: What body parts have you found
hardest to develop!
JL: For the look that I am trying to achieve, as
Ive just said, most definitely my biceps.
UF: What type of diet do you follow?
JL: I calculate my calorific needs based on my
goals and then divide my macros (nutrients
fat, protein and carbs) accordingly. I love to
eat clean but treat myself regularly to keep
sane as well as to shock my digestive system.
UF: Many young people are out of
shape and lead a far from healthy life does your attitude and appearance
create problems for you?
JL: I wouldnt say that it creates problems for

16

ultra-FIT MAY 2013

Josh Leader sample workout schedule

Push session
Bench press 3 x 10 reps (110kg),
1 x 8 reps (120kg)
Military press 3 x12 reps (60kg)
Weighted dips 3 x 10 (40kg)
Pull session
Deadlift 3 x 8 reps (180kg)
Olympic bar biceps curls
3 x 15 reps (40kg)
Hammer lat pull-down
3 x 10 reps (85kg)

me but I feel that people dont understand why


I would rather stay in on a Saturday night and
relax rather than conform to the norm and go
out clubbing. It has become a lifestyle for me I love waking up fresh early in the morning
with the whole day ahead of me to do things
rather than waking up in the afternoon hungover from the night before and then being
extremely unproductive for the rest of the day.
Most people respect the dedication that I have
but encourage me not to take it too far. But
dont get me wrong . everyone likes to let his
or her hair down once in a while!
UF: What advice have you got for a
young person wanting to work out?
JL: Make sure you constantly set yourself

Legs
Leg extensions 3 x 15 reps (60kg)
Squats 1 x 8 reps (120kg),
2 x 15 reps (100kg)
Hamstring curls 3 x 10 reps (70kg)
Calf raises 3 x 20 reps (100kg)

Cardiovascular sessions involve 10 minutes


of HIIT (high intensity interval training)
followed by 3 exercises for my abs. These
vary from week-to-week but 2 personal
favourites of mine are hanging leg raises
and cable crunches.
short-term realistic goals. Many young people
go through intermittent phases of going to the
gym and then stopping because they are
impatient and want to see results quickly.
Unfortunately, there are no short cuts but I
believe that one way of getting around this is
to implement a regime that you are able to
stick to but can gradually alter as you improve.
With regard to external influences, listen to
every piece of advice given to you but pick and
choose the correct information, manipulating it
to what you feel suits you. Everyone is
genetically different and will therefore achieve
the best results through a variety of techniques.
Finally and most importantly, use any negative
comments as your source of fuel for training so
that one-day the haters can no longer hate! UF

Teaching an aerobics or fitness class cannot only cause hoarseness and


sore throats but can also have long term affects, such as throat polyps or
vocal cord nodules.
Yelling and shouting on a regular basis is not big and its not clever! The simple
solution is a headworn fitness microphone and they are not as expensive as
you might think. Headset mics have been around for several years and they
come in many different models even different colours. High-end sweat resistant
fitness microphones are readily available along with budget headset microphones
to suit instructors that only do a few classes per week. The important thing is to
speak with Sound Dynamics - the Fitness AV experts who offer advice to ensure
you choose the correct headset to suit your classes.
Stockist: www.sound-dynamics.co.uk
Complete Systems available from only - 49.99 ex-vat (59.99 inc vat)

Urban Fitness
Microphone
System Carry Bag

This revolutionary hard-wearing design


is the worlds first and only dedicated
carry bag manufactured specifically
for all you fitness and dance
instructors. Unlike the boring plastic
briefcases or harsh steel cases, this
flexible fitness carry bag has a
trendy design that suits the
industry that it's made for. The
inner pockets hold and protect your Headset,
Body-pack and Receiver Box, whilst the breathable netted internal
design ensures your mic system cools down after a sweaty class.
What's more this fantastic funky carry bag is actually wearable... simply
sling over your shoulder and comfortably wear 'satchel style' on your
back, leaving both hands free to wheel in your portable sound system or
carry in your aerobic mats. 'Protect Your Fitness Microphone'!
Stockist: www.sound-dynamics.co.uk
Current Offer Price Only - 19.99 ex-vat (23.99 inc vat)

Protect Your
Fitness
Headset
Microphone!...

Urban Fitness Aerobic/Zumba/Dance Pouch Belt


It's here at last! The funky new fitness
pouch belt by a funky new manufacturer - Urban
Fitness Bags and Accessories! Manufactured from
tough, washable neoprene with a secure fitting upright design and velcro fastener. Designed to help
prevent sweat entering the transmitter and
extend the life of cables and connectors.
Excellent value pouch belt which helps your
bodypack and headset last longer. At last a
cool fitness pouch belt that actually suits the
fitness industrys requirements - great new
design at a fantastic price! Urban Fitness body-pack
pouch belt... 'Protect Your Fitness Microphone'!
Stockist: www.sound-dynamics.co.uk
Current Offer Price Only - 14.99 ex-vat (17.99 inc vat)

APRIL 2013 ultra-FiT

17

SoUnd
dYnaMiCS

Protect Your
Voice!...

sexy bodies!

Sexy
Bodies!
The best in fitness model photography

Over the next 7 pages we bring you some of the best bodies and shots
from all round the world from some of the best fitness photographers.

18

ultra-FiT MAY 2013

sexy bodies!

A good fitness shot


shows the models best
physical asset with the
photographers personal
take/style on it
Noel Daganta

MAY 2013 ultra-FiT

19

sexy boDies!

Noel Daganta
Noel Daganta is one of the most wellknown fitness photographers in world.
Hes the man behind the lens of numerous
covers and fitness spreads.
Here he talks to ultra-FIT about his work and himself.
UF: Tell us a little about yourself
ND: I am a Filipino-American photographer
based in Los Angeles. I have a degree in
Mechanical Engineering and another in
Communications with emphasis on
Film/Television and graduated with full
academic scholarship.
I have shot for some of the biggest fitness
magazines in the world such as Muscle &
Fitness, ultra-FIT, Oxygen and Iron Man. I also
shoot videos and have done work for the
BBC, Active Channel and ESPN.
I was in the US Navy and earned two
combat zone medals during the Gulf War and
was chosen Sailor of the Quarter among a
fleet of about 8,000 sailors.
UF: How did you get started in fitness
photography?
ND: I discovered photography by helping a

20

ultra-FiT MAY 2013

good friend James Ellis, now one of US top


fitness models make it in modelling. Halfway
through my master's degree, I decided to
pursue my passion in arts. In 2009, I began
working as a photographer, moved to Los
Angeles and established my own studio at
LA's Fashion District. I shoot commercial,
fashion and editorials as well.
UF: Is it a competitive business?
ND: Photography in general is a very
competitive industry here in LA. The best of
the best are here are in Hollywood.
UF: How do you build up a client list
and credibility?
ND: In my case, I got lucky. I was able to
shoot a lot of top fitness models such as
Jamie Eason and Greg Plitt early on. I knew
them through my network of friends. You

build credibility by shooting the top models


and companies. Of course, your body of work
should also show your ability.
UF: Are you into fitness yourself?
ND: I love going to the gym and hiking. Being
around these fitness models here in LA all the
time kind of influences me to be fit myself. I
love hiking at Runyon Canyon here in
Hollywood. I go at least three times a week. I
do it not only for cardio but also it decompress
me as my job uses more mental ability than
physical.
UF: What makes for a great fitness shot?
ND: A good fitness shot shows the models
best physical asset with the photographers
personal take/style on it.
UF: How do you try to make your images
different within the confines of the
shoot/brief?
ND: I dont look at other photographers work.
I do what I think is good. I like dynamic shots
even on static poses. I try to be creative within
the confines of fitness photography. Fitness
photography itself is very conservative and the
same over and over again. I try to keep it
fresh by taking more modern and edgier shots
but not overdoing it. I also try not to edit too
much and stay true to what photography really
is. Restraint in use of editing software is
essential for publications. UF
To find out more go to:
www.ndpictures.com
http://facebook.com/daganta

sexy boDies!

Andreas Michael

Model: Michaela Sethalerov


Photography: Andreas Michael
FitnoramaDesigns.com
Artistic line: A shot of a girl
from a small town in Slovakia
who has big plans in fitness.

MAY 2013 ultra-FiT

21

sexy bodies!

Simon Howard

is the man behind many ultra-FIT


covers and workouts. A top model
himself he really knows what makes
a great shot. www.snhfoto.co.uk

22

ultra-FiT MAY 2013

sexy bodies!

MAY 2013 ultra-FiT

23

sexy bodies!
24

ultra-FiT MAY 2013

Ready FoR
anything

Do you remember a time when friends could sit around and debate endlessly as
to which martial art was the most deadly? Whether Bruce Lee would have been
tougher than Mike Tyson in a street fight; whether a champion Kick-boxer would
knockout a champion Olympic wrestler and so on, ask Rajko Radovic

nd then in the early 1990s along came the Ultimate Fighting


Championship. People dont debate any more. Its no longer a
mystery. We all know the answer.
But up until the Ultimate Fighting Championship, the reason it was
impossible to compare fighting methods was because each one had a
different purpose (goal) in their particular fighting method: boxers
wanted to score points for good punches landed, wrestlers wanted to
pin their guy to the ground & Muay Thai fighters seemed to just want
to kick each other in awkward places! But as to which fighting style
was truly the most effective or deadly in one-to-one combat, it was
impossible to say. That was until a bunch of people got together and
asked the simple question:

What is the ultimate point of a fight?


Once the question had been asked, the answers were arrived at
surprisingly easily. i.e that the ultimate point of any fight is really either:
knock someone out, or get them to submit. With that simple aim in
mind, the Ultimate Fighting Championship was born, taking fighters
from every possible combat method known, and unleashing them
against each other in brutal but fascinating contest.
You may not be a fan of fighting, and you may have never
watched those original Ultimate Fighting Championships but whats
most fascinating about the whole thing is that within just a few
years, the entire debate ended. Why? Because for the first 3 years
of this brutal, no-rules fighting contest, the winner against all the
odds was a medium build guy called Royce Gracie, who practiced
the relatively unknown art of Jiu Jitsu. This man ended years,
perhaps even centuries of debate as to what is the most effective
form of one-to-one, man-to-man, unarmed combat. (If youve never
heard of it, Jiu Jitsu is essentially the art of grappling on the floor,
joint manipulation and close-range fighting - as opposed to
emphasis on punching and kicking.)
But the point isnt how he did it. The point is that when all stories of
deadly fighters, and all the mystery was taken away from the simple
act of unarmed combat the only thing that remained were some very
poignant answers to some very simple questions. Most significant of
which was that If you cant grapple on the floor, you aint the most
deadly fighter in the worldno matter how big your reputation is! (Sorry
Bruce Lee, Mike Tyson, Stephen Segal etc).
So why am I writing this article about the ultimate fighting

championship? Because, in the world of FITNESS the same debate


has been raging for years. Everyone has a seemingly valid opinion,
story, example and explanation of who or what is the most effective
form of fitness. And much like the differences in fighting styles before
ultimate fighting, every form of fitness has a different measuring stick.
A cross-country skier may say they are fitter than a swimmer, a fell
runner may say they are fitter than a rower, and a middle-weight boxer
may say they are all-round fitter than them all but who is right?
Well, arguably they are all right, unless somehow just like they
did in the Ultimate Fighting Championship we can agree on what
the ultimate question is? Is there a way we can say, Use whatever
fitness method you want, but lets find out once and for all, which
one is, pound for pound, truly the most effective?
Usually in an article like this, the writer is aiming at a distinct
conclusion, but on this occasion I would like to leave the question
unanswered. However, I would like to challenge you, the reader, to
ask of yourself that very same question that the originators of the
Ultimate Fighting Championship asked almost twenty-five years ago:

What is the ultimate point of exercise?


If we take away all the sports-specific goals of exercise, if we strip
away all the technicalities and traditions, what are we left with? Why
do we exercise and more importantly is there a shared purpose of
every single form of exercise that would make sense to any person
from any civilization and any era in history? And could there be a
way of comparing the effectiveness between todays numerous
fitness methods and trends?
What would the Ultimate Exercise Championship look like? What
would be the fitness world equivalent of unleashing the most deadly
fighting styles against each other in a small Cage? And more to the
point, how would you do in this contest?
Royce Gracie changed the world of fighting forever. Now everyone
whos remotely serious about learning to fight, must learn how to
grapple. But he was only able to do that once people were willing to
ask the real question of what the ultimate point of fighting is?
Would we be willing to ask the same question of exercise? And how
would the world of fitness change if we did?
To Be Continued
To find out more about Rajko to to www.fitness4x4.com

MAY 2013 ultra-Fit

25

nutrition
26

ultra-Fit MAY 2013

NutritioN

Diet Myths
Despite their apparent leanness, too many active people are not happy with their
body fat. All too often, I hear seemingly lean athletes/fitness trainers express
extreme frustration with their inability to lose undesired bumps and bulges says
Nancy Clark. Here she clears up some myths surrounding fat loss and
provides some positive strategies for you to follow.
Myth 1: You must exercise in
order to lose body fat.
To lose body fat, you must create a calorie
deficit. You can create that deficit by
1) Exercising, which improves your overall
health and fitness, or 2) eating fewer calories.
Even injured athletes/fitness trainers can
lose fat, despite a lack of exercise. The
complaint, I gained weight when I was injured
because I couldn't exercise, could more
correctly be stated, I gained weight because I
mindlessly overate for comfort and fun (!).
Adding on exercise does not equate to losing
body fat. In a 16-week study, untrained women
(ages 18 to 34) built up to 40 minutes of hard
cardio or weight lifting three days a week.
They were told not to change their diet and
they saw no changes in body fatness (1).
Creating a calorie deficit by eating less food
seems to be more effective than simply adding
on exercise to try to lose weight.
Fitness trainers/athletes who complain they,
Eat like a bird but fail to lose body fat may
simply be under-reporting their food intake. A
survey of female marathoners indicated the

fatter runners under-reported their food intake


more than the leaner ones. Were they oblivious
to how much they actually consumed? (2) Or
were they too sedentary in their non-exercise
hours of their day? Do you walk, do the
gardening, take the stairs? All will make a
difference to fat loss, especially when coupled
to a regular training programme, of which next.

Myth 2: if you train for a marathon


or triathlon, surely your body fat
will melt away.
Wishful thinking. If you are an endurance
athlete who complains, For all the exercise I
do, I should be pencil-thin, take a look at your
24-hour energy expenditure. Do you put most
of your energy into exercising, but then tend to
be quite sedentary the rest of the day as you
recover from your tough workouts? Male
endurance athletes who reported a seemingly
low calorie intake did less spontaneous activity
than their peers in the non-exercise parts of
their day (4). You need to keep taking the
stairs instead of the lift, no matter how much
you train. Again, you should eat according to

your whole day's activity level, not according to


how hard you trained that day.

Myth 3: the more you exercise,


the more fat you will lose.
Often, the more you exercise, the hungrier you
get and 1) the more you will eat, or 2) the
more you believe you deserve to eat for
having survived that killer workout.
Unfortunately, rewarding yourself with a 600
calorie cinnamon roll can quickly erase in a
few minutes the 600 calorie deficit you
generated during your workout.
The effects of exercise on weight loss are
complex and unclear - and depend on the 24hour picture. We know among people (ages
56-78) who participated in a vigorous walking
programme, their daily energy needs
remained about the same despite adding an
hour of exercise. How could that be? The
participants napped more and were 62% less
active the rest of their day (3). Be sure to pay
attention to your whole day's activity level.
One hour of exercise does not compensate
for a sedentary lifestyle

Nancy Clark MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice in the
Boston-area of the USA (617-795-1875). Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist's Food Guide all offer
additional weight management information. The books are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

MAY 2013 ultra-Fit

27

nuTriTion

Fit Food
Super Spice Trail Mix
Super Spice Trail Mix includes a very
tasty combination of health-enhancing
nuts, seeds, grain and spices. Pack it into
little individual bags for snacks, sprinkle it
into yogurt, or add it to cold or hot cereal.
It offers a really nice crunch and flavour
boost to shredded wheat and other
bland cereals.

ingredients

Myth 4: You should exercise six


days a week to lose weight.
Research suggests exercising four times a
week might be better for weight control than
six times a week. A study with sedentary
women (ages 60 to 74) who built up to
exercising for 40 minutes of cardio and
weights suggests those who did four
workouts a week burned about 225 additional
calories in the other parts of their day
because they felt energised. The group that
trained six times a week complained the
workouts not only took up too much time, but
also left them feeling tired. They burned about
200 fewer calories in the non-exercise parts
of their day (5). Yes, they were 60 to 74, but
the info might also relate to you?

Myth 5: Couples who exercise


together, lose fat together.
Not always. In a 16-month study looking at
exercise for weight loss, men lost
5kg/11.5lbs and the women maintained
weight, even though they did the same
amount of exercise (6). In another study, men
who did an 18-month marathon training
programme reported eating about 500 more
calories per day and lost about 2.5Kg/5lbs
pounds of fat. The women reported eating
only 60 more calories, despite having added
on 50 miles per week of running. They lost
only 1kg/2lbs (7).
What's going on here? Well, a husband
who adds on exercise will lose more weight
than his wife if he's heftier and thereby burns
more calories during the same workout (hell
use more energy to move because of his
additional weight). But, speaking in terms of
evolution, Nature seems protective of
women's role as child bearer and wants her to
maintain adequate body fat for nourishing

28

ultra-FiT MAY 2013

healthy babies. Hence, women are more


energy efficient. Obesity researchers at NY's
Columbia University suggest a pound of
weight loss/0.45Kg in men equates to a
deficit of about 2,500 calories, while women
need a 3,500-calorie deficit (8). No wonder
women have a tougher time losing weight
than men....

The bottom line


If you are exercising to lose weight, I
encourage you to separate exercise and
weight. Yes, you should exercise for health,
fitness, stress relief and most importantly, for
enjoyment. (After all, the E in exercise stands
for enjoyment!) If you exercise primarily to
burn off calories, exercise will become
punishment for having excess body fat. You'll
eventually quit exercising - and thats a bad
idea. So, instead of focusing on exercise as
the key to fat loss, pay more attention to your
calorie consumption. Knocking off just 100
calories a day from your evening snacks can
theoretically result in 5kg/10lbs a year of fat
loss. One less cookie a day seems simpler
than hours of sweating...? UF
References:
1. Poehlman, J Clin Endocrinol Metab
87(3):1004-9, 2002.
2. Edwards, Med Sci Sports Exer 25:1398,
1993
3. Goran, Am J Physiol 263:E950, 1992
4. Thompson, Med Sci Sports Exerc 27:347,
1995
5. Hunter, Med Sci Sports Exerc. 2013 Jan
30. [Epub ahead of print]
6. Donnelly, Arch Intern Med 163:1343, 2003
7. Janssen, Int J Sports Med, 10:S1,1989
8. Pietrobelli Int J Obes Relat Metab Disord
26:1339, 2002

1/4 cup firmly packed brown sugar


2 teaspoons cinnamon
2 teaspoons ginger
2 teaspoons paprika
3 cups nuts, such as a mix of almonds,
shelled pistachios and pecan halves
1 cup rolled oats
1 cup roasted pepitas (shelled pumpkin
seeds)
1/4 cup apple juice concentrate, thawed
1-1/2 cups dried fruit, such as a mix
of dried cherries, cranberries and
golden raisins

Cooking instructions
1. Preheat oven to 250F (gas mark 0.5).
Mix brown sugar, cinnamon, ginger and
paprika in small bowl. Set aside.
2. Place nuts, oats and pepitas in a large
bowl. Add thawed apple juice
concentrate, toss until nuts are evenly
coated.
3. Sprinkle with spice mixture, tossing to
coat well.
4. Spread evenly on two 40 x 25 x 2cm
(15 x 10 x 1-inch) baking pans. Bake
30 minutes, stirring halfway through
cook time. Cool completely on wire rack.
5. Stir in cherries and raisins. Store in
airtight container.
Gives: 24 -cup servings
Approximate calories per serving: 200
From: www.McCormick.com. The
McCormick Spice website offers lots of
really nice and flavorful recipes filled with
herbs and spices.

Food on the G
With the weather warming up and the
holiday season approaching here up
some tips on how to take food with
you healthily.
How to pack coolers and freeze food
1. Freeze
Dont keep food in the fridge and then freeze you could be
freezing bacteria. Before you put your food into the freezer let it cool
and place it in containers with tight lids, which allow room for the
food to expand.
Eat frozen food within 6-8 weeks and label the containers so you
know what you are going to eat!
2. Taking your food with you in a cooler bag?
Use insulated bags and coolers with reusable freezer packs to keep
food safe for longer. Freeze foods preferably before placing them in
your coolers. You can freeze sandwiches (without mayonnaise,
lettuce and tomatoes). Juices and yoghurts, for example, will thaw
but remain cold for longer.
Pack the foods you plan to eat first at the top. Meat should be
placed at the bottom where it is coolest. And dont pack too tightly,
so that air can circulate.
Pack your drinks in a separate container/cooler
Drinks will most likely be consumed the most, so by keeping them
separate from your food, youll literally keep the lid on these
consumables and keep them from heating up and their storage
temperature more constant
Keep your cooler bag in the coolest place possible and away from
direct sunlight
Afterwards throw out any food that has been out of the cooler for
more than 2 hours. You may be able to keep food that has remained
in the cooler if there is still ice. However, this should be put in the
fridge when home and eaten with 24 hours. If in doubt throw it out.
Adapted from Sports Nutrition Guide Book by Nancy Clark
(Human Kinetics)

seasOnal
FITness

5
Outdoors
Reasons to Workout

The days are lengthening, the sun is shining and


youre stuck in the gym. So take your workout
outdoors, says Tracy Griffen.

add Variety
Getting outdoors can add variety to
your workout. Instead of sticking to
a prescribed gym-based cardio and
weights programme, surprise your body with
a completely different workout outdoors.
Many people make the mistake of adhering
to only 10 to 20 resistance/weights
exercises. If you think about the multitude of
muscles there are in the body, over time
doing the same exercises in the same order
no longer poses a challenge, so you will
probably see a plateau affect. Kick this
plateau up the rear by adding a variety of
bodyweight exercises to your routine. Do this
and you can take your workout anywhere

30

ultra-FIT MAY 2013

and get an overall and very effective


workout. Remember to do a high number of
good quality reps.

Use nature
Workout outdoors and use various
natural factors to make outdoor
exercises more challenging, for
instance, if there is a wind blowing run into it
and if there are uneven surfaces (including
grass or sand) use it to develop your
supportive muscles and increase leg strength
and power. Now, Im not for one minute
suggesting abandoning your gym weights
programme, but by varying workouts, you will
challenge the body and also your brain.

Get Vitamin D
Cardio machines are fine for winter,
but when the sun is shining, you catch
some Vitamin D by running or biking
somewhere green. Exercising in green space
(i.e. parks) has also been proven to boost mood.
During the warmer months there are also a
variety of races and events to enter. The trick
is to enter enough, but not too many races, to
give you goals to continually work towards.
I own a small fitness studio in Scotland and
over the winter months many of my clients
focus on strength using free weights in the
nice warm and bright studio. However, as soon
as the weather and light levels improve, half of
our PT sessions are outdoors. We head to the
local park at the end of the street for interval
training, balance and coordination strength
exercises, skipping rope, TRX and outdoor
circuits using resistance tubes and cardio
stations. Not only does this add variety and
therefore maintain interest but the strength
gained over the winter is transformed into
something truly explosive in a sunny park.

Outdoor Workout
Heres an example of an outdoor workout I designed to keep the
heart rate elevated and nail some strength at the same time:
Put on your HRM and pack a small backpack with water and your
favourite portable equipment (rubber resistance tubes, TRX,
skipping rope etc).
Warm up with a 7- 10min jog to the park and find your favourite
scenic spot.
Do: 3 - 5 minutes skipping with skipping variations, such as hops
and alternate leg moves.
Jog around park to next scenic stop and do 3 sets of 20 squats
and lunges. Try different squat variations wide stance sumo-style,
hands on hips, jump squats and so on.
Jog to a park bench, for 3 sets of 20 triceps dips and chest
elevated press-ups using the bench.
Do: 3 x 50 metre sprint intervals on the grass (to get HR back up).
If its a clean park, kick off your shoes for some barefoot running.
Use a tree stump or low wall for 3 x 10 single legged squats on
each leg and develop your balance and strength.
Find a fence or suitable pole for a few resistance tube exercises rowing with a resistance tube threaded through a fence or around a
pole targets often-ignored back muscles.
Jog back home to finish your workout with some abdominal work
and finally a good stretch.

4
5

Jump in the Sun


Plyometric (jumping) exercises are good to do on grass as the
dirt absorbs impact better than a concrete floor. Try jumping
jacks, tuck jumps and star jumps in a circuit.

Take your Heart Rate Monitor with You


(and other tech)
In the last decade we have seen some wonderful technology
evolve that helps make any workout measureable. An essential
piece of kit is a Heart Rate Monitor (HRM) to assist with pacing and
progression. Combine a HRM with using the free Endomondo GPS app
on a smartphone and you can measure time/speed/distance/calories
burnt/heart rate all in an outdoor environment. You can use the
Endomondo app for pretty much any exercise where you are moving (it
works best using the GPS tracking (if youre jogging on the spot it gets
confused). So get off the exercise bike and onto a road bike where you
will use balance and explosive muscular strength to get up hills that not
even the hill function on the static bike can duplicate. Theres no way of
replicating the exhilaration of bolting down a massive hill on a bike, with
a breeze in your face and the sun on your back.

Your outdoor work goes everywhere


The wonderful thing about an outdoor workout is that you can do it
when youre on your summer holidays. Instead of using a hotel gym, get
outdoors and see the scenery as you workout. Early morning sessions
are energising and perfect in hot climates. If youre near a beach, jog
with bare feet one way on the soft sand, then back the other way kneedeep in the sea its an enjoyable way to strengthen the knees and
ankles. So what are you waiting for, get out there any enjoy it! UF
Tracy Griffen is an Edinburgh-based Personal Trainer and Author,
for more info go to: www.getfitandenjoyit.com. Follow her on
Twitter @tracygriffen or Facebook/griffenfitness

rebecca
romero

Hell
in Paradise!

32

ultra-FIT MAY 2013

very time Ive sat down with the


intention of writing about Kona,
Ive been put off by having to relive the experience! Its not that
the race was painful beyond
expression (although aspects almost were!),
its just that it was a particularly brutal day that
left me overwhelmingly frustrated.
The day before and the morning of the race
felt good. It was reassuring to feel like a more
established triathlete who knew what she was
doing. Although I was facing a gulf in finishing
time between myself and most others in the
majority of age groups, which could amount to
several hours I told myself I'd qualified to be
there and was in the field by right. I also
reminded myself that, despite being one of the
stragglers in this race, there wasn't another
Olympic Gold and Silver medallist!
On race morning I was trying to forget
about how badly my swim sessions had been
going in Hawaii. Before leaving the UK Id
done some work with a swim coach and
made good progress, completing really
challenging swim sets and session lengths.
However, in Kona it just wasnt clicking.
Maybe it was not having a wetsuit and the
open sea conditions which exposed my
technical weaknesses.
With a last few deep breaths I rehearsed
my drill off the start - nice and easy, no effort,
breathe deeply and relax. BOOOOOM the
cannon fired and the frenzied attack began.
Nothing can prepare you for the onslaught of
the swim start at Kona. Arms, legs, fists,
heads, feet, splashing, pounding, punching,
white water everywhere ....I began
hyperventilating! I had to stop but the
swimmers right behind came piling over the
top of me. I had to regain composure quickly.
As soon as I could I tried to swim again but
was 'blinded' by the waves and the arms and
splashing. It didn't help that the sea was
unusually rough and when I turned my head
to breathe I didnt know if I would take in air or
water. Convinced my only fate was drowning
and that I hadnt a hope of being rescued
amongst this commotion I decided to position
myself closer to the attending lifeguards and
their surfboards.
Eventually I settled into it and crawled my
way out to the halfway turn buoys. My
shoulders were burning as I was deliberately
pulling myself up out of the water to ensure I
took air not water into my lungs and to make
sure I could keep myself orientated. The

stretch back seemed to take forever and I


was now unable to use my legs which were
cramping in the calves, feet and even the front
of my shins. By the time I reached the finish I
was pretty mad that not much had gone right.
As I got onto the sand and ran back up the
steps I saw blood running down my leg where
my shin had struck rocks.
I was so slow on the swim that the bike
transition was practically empty! At least I

didnt have a problem locating my bike! I


settled into my more familiar form of
locomotion and ate up the first 15-mile loop
around town fairly comfortably. On the Queen
K Highway I put my foot down, fuelled partially
by frustration at the swim. The bike was
brilliant fun and I revelled in the course, which
followed the highway straight out for 50 miles
and back again. I was confident on my
Specialized Shiv bike with Enve wheels and
rode technically well in the conditions,
committing hard and taking every risk and
advantage on the fast downhill and crosswind
sections as I could.
I paced myself using perceived exertion,
watt output, heart rate and to a certain extent
average speed. I felt great and I rode
controlled within the power and heart rate
limits that Id established for myself and been
producing for previous training and racing. I
was really positive coming in and data
feedback suggested Id ridden sensibly and
was in good condition for the run.

On the bike
Id been doing
the overtaking,
yet on the run
everybody was
overtaking me!
MAY 2013 ultra-FIT

33

Rebecca
ROmeRO

World Rowing Champion and Olympic Gold medallist


cyclist Rebecca Romero does the Kona Ironman
World Championship and discovers the pain and
ecstasy involved in that most iconic of 2.4 mile swim,
112 mile bike rides and 26.2 mile run triathlons.

rebecca
romero

needed to stay well away from the feed


stations, keep going and not stop. Id suck up
the pain, Id dismiss the fatigue, Id just keep
moving forward because that meant getting
closer to the finish line and the end of the
misery. Besides my innate stubbornness to
cross the finish line, knowing that there were
60, 70 even 80 year olds out there who would
finish. So, if thats not motivation enough for a
32 year old athlete I dont know what is!
That last hour of running back into Kona
town was the best feeling. I wasnt running
pretty and I wasnt running fast, but I was
accomplishing the epic Kona Ironman battle.
The road had become quieter and the blazing
heat gradually subsided. This gave me solace
that I was reaching the end and it would be
Ok. Knowing I was entering the last mile was
the best natural painkiller ever! Assisted by
the descent leading into town (which hours
previously Id dragged myself up as if climbing
a mountain), new life flowed into my legs. The
crowded streets, lights and thumping music
energised me and lifted my spirits. It was
fantastic to be on the final section, the iconic
Alli Drive where for 30 years so many
Ironman athletes have become legends. Now
I was smiling and those shouts of great job
werent agitating me. I was agreeing with
them! It may not have been the best, but it
was my best on that day. I'd been brought to
my knees, literally, but I hadnt been beaten!
After starting out in Ironman training only 10
months previously, I was able to run across
the finish line of the Hawaii Ironman World
Championships in 11hrs 39min, arms in the
air and become a two times Ironman finisher!

Knowing I was
entering the
last mile was
the best natural
painkiller ever!
My only annoyance with the bike section
came from being a stronger rider but starting
so far back. I spent the whole time overtaking
other riders and because of the strict drafting
rules, I couldnt ride an even steady pace. Id
be stuck at the legal distance riding too easily
and too slowly, or having to constantly
accelerate to pass others. There were lines of
riders strung out for miles and sometimes it
would take several accelerations or a push of
several minutes until I could find a gap to ride
steady. This fragmented tempo riding can be
physically quite damaging. Although I didnt
have a choice in the matter it probably left me
fatigued in a way that I hadnt anticipated and
may have contributed to my reduced run ability
in the early stages of the marathon.
I aimed to play it exactly as I did for the UK
Ironman Id done earlier can go harder,
could go harder, but wont. However, between
miles 3-5 my legs began to disengage and the
power drained. On the bike Id been doing the
overtaking, yet on the run everybody was
overtaking me! There was no spring, no
acceleration in my stride, only flat-footed,
lolloping at a rapidly decreasing speed. The
crowds were shouting encouraging stuff but I
wanted to scream back, No its not a great
job and Im not looking good, Im looking
rubbish, Im going rubbish!
It was hot beyond description. There were

34

ultra-FIT MAY 2013

aid stations every mile with a fluid feast of


water, energy drinks, coke, cups of ice and
cold sponges. Id grab the first cup, stop and
down it, grab another, stop and down it, then
Id throw a cup of water over my head,
squeeze an ice cold sponge over me then
start running again. This was a procedure
that took well over a minute and increased at
every station. By mile 12 I was walking into,
through and out of the station. At every stop
it got harder and harder to start again. I was
in agony. My hips, knees, ankles were killing
me and my fatigued bad running form was
exacerbating the problem.
I was reaching into my vest top and pulling
out ice cubes to melt on my neck, to suck on
and crunch up so I could brush it round my
gums to try and cool down, even melting
them into my knees to numb the pain. When
I reached the turn into the energy lag and
when I thought things could not get any
worse - they did! I developed the most worst
and painful case of hiccups I've ever had.
Each one threatened to throw up the
contents of my stomach. It was
embarrassing to say the least and lasted the
majority of the energy lab stretch.
Next it was back out onto the Queen K
Highway for the last 6 miles. Although slow I
was nevertheless, bit-by-bit, reeling it in. I
didnt need any more fluid or energy, I just

In reaching the end of this article Ive also


reached the end of a journey. I started this
piece frustrated that I didnt live up to my
expectations, but Ive reminded myself how
much Ive learnt along the way. Those are the
important bits. Ive also reminded myself of
the most important thing about taking part in
sport and being an athlete. Yes, its about
aspiring to produce the best performance
within us and its about searching for
perfection in order to achieve it. But doing
something well is sometimes just simply about
doing it. What drives us to repeat training and
racing again and again is actually the thrill of
the unknown. That is what defines sport. We
are writing a new story every time we walk
through the door to embrace a new goal,
challenge or race. We open ourselves up to a
new opportunity to experience and to learn
and in return it offers us a unique dose of
emotions, scenarios and personal exploration
from which we can grow. Now that is the real
beauty of sport, not perfection. UF
Rebecca is available for public appearances,
seminars and training camps.
Visit www.rebeccaromero.co.uk
Performance and training facility:
www.romeroperformance.com
Twitter @rebecca_romero

super hero
worKout

workout
Photos: Noel Daganta www.ndpictures.com Model: Kelly Klarich www.kellyklarich.com

Cover model Kelly Klarich WBFF pro pushes iron to build her fantastic
body. Heres a superset and giantset workout designed to target all body
parts and get you in great shape. Weight training will build lean muscle and
create a metabolically charged calorie burning body now Tony Stark
(aka Ironman, aka Robert Downey Jnr) would be all for that!

36

ultra-FIt MAY 2013

These weight training systems combine


different exercises into one set performed backto-back. In the case of supersets two exercises
are paired and in the case of a giantset 3 or
more exercises are performed again back-toback. After you complete a superset or a
giantset take your recovery and go again.

Why add Supersets and Giantsets


to your training armoury?
These systems are a great way to overload
your muscles in a way that will create the
best conditions to develop shapely and
strong muscles and a body thats a great
calorie burner. And supersets and giant
sets will place a great energy demand on
your body, thus increasing the workout and
post-workout calorie burn.
For every 0.45kg/1lbs of lean muscle
you can add to your body youll burn more
calories each and every day - up to 300 a
week. Now that doesnt sound a lot but
over the course of a year that amounts to a
notional 2kg/4.5lbs of fat!
Our superhero workout makes for a
great workout option for guys and girls.
Resistance training is not just for men!

Giantset 1 Leg Blast!


A) SUMO SQUAT
This combination of exercises will really target your legs front, back and sides.
Theyll deliver all-round shape and strength and help build your bottom too.
Exercise pointers:
You must take up a wider-stance for this squat variant as you would with normal squats. Its
important also to have your feet pointed more outward, so that your knee-joint can hinge
properly. The sumo squat will really fire up your glutes and inner thigh muscles.

The Workout

Warm up with 5min of CV activity and then


perform some functional movements for all
body parts, such as travelling lunges and
arms swings.

Workout Protocol
Use a moderate to heavy weight on the
bar/dumbbells (around 70% of your 1 rep
max for each exercise). This should be a
weight that would lead to difficulty when
pushing out the last couple of reps, but
not failure.
Perform 8-12 good form reps of each
exercise in each set (giant or super). Take
2 minutes recovery between sets of
exercises and the super and giantsets.
Do: 2-4 sets of the super and giant sets,
depending on your fitness level.

Our superhero
workout makes
for a great option
for guys and girls.
Resistance
training is not
just for men!
MAY 2013 ultra-FIT

37

SUPER hERO
WORkOUT

Supersets and
Giantsets

SUPER hERo
woRKoUT

Giantset 1 Leg Blast! continued


B) MIXED-GRIP DEADLIFT

Exercise pointers:
You can perform deadlifts with a palms down
grip or as Kelly is using a mixed (one palm up,
one palm down grip). If you do the latter then
alternate hand positions on a set-by-set basis
to reduce imbalances.
The bar is pulled from the floor by
extending your legs and hips. Do not use your
arms and keep your core strong and
shoulders back throughout. When lowering
the bar push your hips back slightly and then
bend your knees. Again your arms should be
straight and shoulders pulled back. Place the
bar back down, re-set yourself and repeat.

C) BACK
SQUAT

Exercise pointers:
Brace your core throughout and squat by
taking your bottom to the floor aiming to
position it between your heels. Push back
up through your heels to return to the start
position. Try to lower to a thighs parallel to
the floor position.
38

ultra-FIT MAY 2013

Exercise pointers:
Control the weights on the way up and especially way
down to really target your front shoulder muscles. Aim for
a 1 up 2 down count speed. Keep your knees soft and
core secure throughout.

B) DUMBBELL DYNAMIC
ALL-BODY BICEPS
CURL AND PRESS

Exercise pointers:
Assume a similar position to the previous
exercise, but this time hold the dumbbells at
shoulder-height as if performing a shoulder
press. Bend your knees, extend your thighs
and simultaneously press the dumbbells to
arms length overhead. Land lightly and repeat.

Exercise pointers:
This is a unique exercise that
also works your legs in
conjunction with your arms.
Assume a three-quarter squat
position and hold the dumbbells
in front of you as if you were
going to perform a standard
biceps curl. Simultaneously and
with control drive your arms up
and over-head (taking your arms
through the biceps curl
movement) whilst extending your
legs to jump into the air. Land
lightly and repeat.

C) DUMBBELL JUMPING PUSH PRESS

MAY 2013 ultra-FIT

39

SUPER HERO
wORkOUT

Giantset 2 All-body Blast!


A) FRONT RAISE

The second giantset in this


workout targets arms as
well as the rest of your body
in a very unique and
dynamic way. The last two
exercises require jumps as
part of the movements.
Thisll up your metabolic
rate as you put all your
energy into getting those
reps out. Lean muscle
building and calorie burning
make a great partnership.

SUPER HERO
WORkOUT

Superset 1 Rear Shoulder Shaper!


Youll finish the workout with a superset combo of positioned exercises that will work your upper back and rear shoulders and
balance out the work performed in the last giantset in particular.

A) PRONE ROW

Exercise pointers:
Keep flat on the bench and pull weights dynamically up to a position whereby
your upper arms become parallel to the floor. Lower with control.

B) SEATED SHOULDER PRESS


Exercise pointers:
Keep your core braced
throughout. The seated
position will really focus the
effort onto your rear deltoids.
Lift and lower with control.
Brace your core throughout.

The seated
position
will really
focus the
effort onto
your rear
deltoids
40

ultra-FIT MAY 2013

FatLoss
Can Drinking Alcohol Lead to Fat Gain?

By Obi Obadike B.A, B.S. M.S, CFT, SFN


Selected drinks and calorie content
354ml/12oz = 153 calories and 13.9 grams of alcohol
354ml/12oz = 103 calories and 11 grams of alcohol
147ml/5oz = 125 calories and 15.6 grams of alcohol
88ml/3oz = 117 calories and 14.1 grams of alcohol
44ml/1oz (80% proof, or 40 percent alcohol)
= 97 calories and 14 grams of alcohol

is it alcohol that leads to weight gain?


How many calories are there really in
alcohol? A gram of alcohol contains 7
calories similar to fat. When you consume
it your body typically identifies it as a toxin
and works hard to rid that from your body.
This can be negative for fat burning of
which more later.
According to a study reported in the
International Journey of Obesity and
Related Metabolic Disorders, a group of
men ate more food when the meal was
served with beer or wine rather than a soft
drink. There was more of a desire to eat
more while drinking alcohol which was
verified in a 2002 study carried out by
Denmarks Royal Veterinary and
Agricultural University. Drinking alcohol
was seen to have a negative reputation
because it makes you hungry and it
encourages you eat more food and is a
highly potent appetite enhancer.
Alcohol can also slow up the fat
burning process as your body diverts
its attention to metabolising it and
not other nutrients. Some research from
the American Journal of Clinical Nutrition.
Eight men were given two drinks of vodka
and sugar-free lemonade separated by 30
minutes. Each drink contained just less
than 90 calories. For several hours after
drinking the vodka, whole body lipid
oxidation (a measure of how much fat
your body is burning) dropped by a
massive 73%.
You can see this for yourself in the below,
which shows fat burning before (on the left)
and after (on the right) alcohol consumption.

References
1. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004).
Effects of moderate consumption of white wine on weight loss in overweight and obese subjects.
International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426 2. Buemann,
B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink,
served at a meal, on ad libitum energy intake. International Journal of Obesity and Related
Metabolic Disorders, 26, 1367-1372 3. Cordain L, Bryan ED, Melby CL, Smith MJ. (1997).
Influence of moderate daily wine consumption on body weight regulation and metabolism in
healthy free-living males. Journal of the American College of Nutrition, 16, 134-139

Fig 1 Fat burning and alcohol consumption


Fat oxidation (mol . kg-1 . min-1)

Beer
Light beer
Red wine
Sake
Liquor

Before ethanol
consumption

After
consumption

Rather than getting stored as fat, the main


fate of alcohol is conversion into a substance
called acetate. The blood levels of acetate
after drinking the vodka were 2.5 times
higher than normal. And it's typically this
sharp rise in acetate that puts the brakes on
fat loss. Of the 24 grams of alcohol that were
consumed in the study about 3 to 5 percent
was turned into fat. In fact the way our body
responds to alcohol is very similar to the way

There was more


of a desire to eat
more while
drinking alcohol
it deals with excess carbs it stores it as fat.
An interesting statistic that backs the just
quoted research is that less than 5 percent of
the alcohol we drink is converted to fat. So
the main effect of alcohol is not that it stores
as fat but that it reduces the amount of fat
your body burns for energy.
Now although I am a non-drinker, Im not
going to tell you to abstain if you like the odd
drink! If you consume small amounts of alcohol
per day, such as a glass of wine it will not make
you gain any more fat or prevent you from
obtaining your fat loss goals. But do understand
that alcohol can divert your body from fat
burning if regularly drunk and most contains
a lot of hollow calories. UF

About Obi Obadike:

Obi is recognised as one of the top fitness personalities and health and
wellness experts in the world. He has graced over 35 fitness magazines
covers and has written over 100 fitness articles over the past 4 years. In
2012 he was Bodybuilding writer of the year. He has over 1 million
fitness twitter followers and his daily passion is to motivate and inspire
those people as well as his fans to live healthy and productive lives. He
has written a 6 e-book series called:
Ultimate Fat Loss For Men and Women designed to help male and females attain a lean
body. Go to: www.obiobadike.com/ultimate-fat-loss-cb

MAY 2013 ultra-FiT

41

uLTiMATe
FAT LOSS

You see a person with a bit of a belly and you might think beer-belly. Many people believe
that if you consume a little bit of alcohol that it will make you gain weight or the extra
calories will go to your stomach, but what if I told you there was research out there that
indicated that people have actually lost weight drinking low to moderate levels of alcohol?

Photography: www.snhfoto.co.uk

Functional
training

Be Fit for

Everything!
Functional Training is the new buzz-word in the fitness industry.
Last issue we talked about what exactly is functional exercise and
how you can plan your training to make you fit or everything and
be truly functional. Now we take a look at some of the key
resistance exercises you should include in your functional training.

42

ultra-Fit MAY 2013

Resistance Exercises
The exercises selected below are great examples of what to include in your functional fitness
arsenal. The key is to select a variety that work all muscular actions (see burpee below) and all
your major muscles and energy systems - and target the goals that you have in place for your
functional training. We end with a couple of tougher moves that you can use to test your
increasing levels of functional fitness in time.

theexercises
Photos: Simon Howard www.snhfoto.co.uk
Model: Decathlete Thomas Ashby

Single Leg Romanian Deadlift


Numerous times a day we will have to bend down and pick
an object up (or pull our socks up!). The single leg deadlift
is a great functional exercise in this respect.
Stand on one leg. Keeping your trunk braced, pivot
forward over your hip - try to keep your legs and torso in a
straight line - and reach toward the floor with the opposite
hand to your standing leg. Pull back up to standing using
your hamstrings and glutes. Complete your designated
number of reps and repeat.

Keeping your
trunk braced,
pivot forward
over your hip
MAY 2013 ultra-fiT

43

funcTionAL
TRAining

Being functionally fit will improve your strength,


speed, endurance, power and flexibility - and help
you physically live the best life you can.

funcTIonal
TraInIng

Many of our
daily thigh
extension/flexion
movements are
performed one leg
at a time

Pistol Squat
We squat hundreds of time in a day and
extend and flex our thigh muscles by sitting
down and standing up, going up stairs,
walking and running. The squat
whether loaded using a barbell, for example,
or bodyweight is therefore a great
functional exercise. However, many of our
daily thigh extension/flexion movements are
performed one leg at a time, the pistol squat
is therefore a great move to throw into your
workouts. It will develop more symmetrical leg
strength (in time as your weaker side is
developed) and work hundreds of stabilising
muscles in the ankle and knee for example, to
hold you in place.
To perform the exercise stand on one leg
and lift the other leg up out and straight, so it
is around parallel to the floor. Keep your trunk
upright and look straight ahead. Using your
arms for balance, lower your bottom toward
the ground, keeping your heel down. Focus
on taking your bottom down to your heel.
Push back up to the start position. Complete
your reps and swap legs.
Tips: when learning the exercise stand next
to a wall or similar object which you can use
for balance.
A slightly easier version of this exercise
involves folding the non-working leg up and
behind you - so that its heel is close to your
bottom. This version requires slightly less
strength and flexibility.

Burpee
The burpee is a great functional exercise as it targets
virtually all your muscles in your body in a very dynamic
way and combines a squat and press-up and jump. It also
involves a near complete set of muscular actions - muscle
lengthening, eccentric ones, shortening, concentric ones
and a plyometric muscular action (which dynamically
combines the previous two when you jump).
Key points: Brace your core throughout, land lightly from
the jump. If you have problem/weak shoulders/knee back
dont perform the jump and ease down into the press-up part.
Variation: Do 2 press-ups after landing from each jump

44

ultra-fIT MAY 2013

It also involves a
near complete
set of muscular
actions

The Plank

Spiderman
We humans evolved from walking on all fours.
This exercise requires you to take a step back in
the evolutionary chain to crawl like Spidy! Keep
your core braced throughout, back down and
Spiderman crawl across the floor. Perform over a
designated distance. To make the exercise
harder, perform a number of Spidermans say 6
and then perform 10 press-ups. Complete a
designated number of sets or for distance,
following this sequence. This exercise is a great
all-body strengthener.

Medicine Ball Slam


The medicine ball slam is a dynamic allbody move. The slam will add power in
particular to your torso as you crunch
your abs to power the ball into the floor.

Keep your core braced


throughout, back down
and Spiderman crawl
across the floor.

MAY 2013 ultra-fiT

45

funcTional
Training

In part 1 (see last issue) we said that isometric (held) core exercises
were truly functional as they target the deeper back, front and side
muscles in the core, as opposed to targeting the superficial abdominal
muscles. These are targeted when performing crunches and sit-ups for
example. Isometric core exercises have real applicability to everyday life
when we sit, stand, run, jump our core has to be held in place and its
invariably through an isometric action that this is achieved.
To perform the exercise, support your body on your toes and elbows
and brace your core throughout, whilst remembering to breathe!

FunctionAL
trAining

advancedexercises
Handstand Press-ups
Squat down and place your hands
shoulder-width apart around six
inches/15 centimetres from a flat
and sturdy wall. Kick up and into a
handstand position with your legs
resting against the wall for support.
Bend your arms and lower your head
to lightly touch the floor. Push back
up and repeat.
Hints, tips and variations: This is a
tough exercise! If, initially handstand
press-ups are too demanding you
can perform pike press-ups instead.
From a normal press up, lift your hips
so your body resembles an inverted
V, bend your arms and lower your
forehead to the floor and then push
back up. Once you have mastered
these, move on to eccentric
(lowering) handstand press-ups simply perform the lowering part of
the exercise and then come out of
your handstand, kick back up and
repeat. With persistence and practice
you will soon be able to push back
up and do full handstand press-ups.

Very
Advanced
Move!
Have a go test yourself!
Floor Leg Lift
This is a gymnastic style exercise, it'll
get your lower abs and hip-flexors
firing. Sit on the floor with legs
extended and hands by your hips,
palms down and fingers forwards. Push
into the ground with your arms and
simultaneously lift your legs, holding
them straight out in front of you. Hold
for a few seconds or longer if you can,
lower and repeat.
If you find this easy (!) lift your legs
beyond vertical and laterally.

Next issue, in part 3 we take a look


at more functional training exercises
and combined CV options

46

ultra-Fit MAY 2013

Gym SporT

Gym Sport
ultra-FIT profiles one of the men behind gym sport challenges Ty Whitlock

often get asked what gave me the


inspiration to start my event 20 years
ago (the Hampshire XTC, known as the
best around Ed) well, for that I have to
go back to the late eighties - I had not
long left the armed forces and was of course
very much into keeping active and healthy
whilst also looking for different types of
challenges to enter. It was at this time I
discovered the ultra-FIT cross training
competitions which were gaining in popularity
and attended by many of the fittest male and
female athletes across the country.
I joined the fire service in 1991 and I
started to run small challenges on the station
every few months. This progressed into a 5/6
discipline course consisting of mainly
bodyweight exercises and Concept rowers
which were attended by a handful of firefighters in the local area. This created friendly
rivalry whilst also improving the fitness levels
of all those involved, which was the main
driver behind the challenges.
It became clear that I needed to make the
event a little more challenging, introduce
new exercises and move to a larger floor
space area as now friends, family and local
gym members wanted to become involved. I
introduced bikes, treadmills, step-ups and
barbell exercises to add both variety and a
greater challenge to all. The event moved
around the county of Hampshire for a few
years with me trialling different
combinations of 10 discipline courses
annually. I wanted to make the event open
to all ages and fitness levels so began to
introduce age categories and different
levels, which included beginner, intermediate
and advanced courses.
These changes have seen the competition
move from a handful of fire-fighters to 167
competitors from across Britain and Europe
with ages between 13 to 71 years. I have now
seen past entrants introduce their sons and
daughters to the event which in turn has lead
to an increase in the health and fitness of
these families as the friendly rivalry continues.
I am fortunate in the fact that I have found
a permanent home for the event (Virgin Active
Hedge End, Southampton) with access to
all of their equipment, which were two of the
main obstacles I found when starting on this
journey. Also teaching a class there has also
allowed me to introduce cross training to a
wider audience which in turn has lead to the

48

ultra-FIT MAY 2013

club benefiting from the sense of excitement,


morale and ownership this brings.
Of course it would be impossible to run
such an event alone and over the years I have
received support from my family to which a
special mention should be made, and Id also
like to mention Lud Ramsey, Marc Carson,
Marcus Houghton and Nigel Cooper for all
their assistance over many years.
In preparing for an event you need to put
the competitors at the heart of everything.
There are of course many other
considerations such as application forms,
course details need to be circulated and
accessed early, the trophies, t-shirts, prizes,
food and refreshments and so on.. There is
also a great deal of equipment that needs to
be prepared and tested however, the greatest

challenge are the volunteers registration,


judges and timekeepers are essential as
without them the event would not be a
success. All individuals want consistency
when competing so I place a great deal of
importance on ensuring the judging is both
fair and supportive.
The after event party is always popular for
both the competitors, supporters, volunteers
and gym members and provides them with
an opportunity to share experiences,
exchange training routines and of course
bragging rights.
Over the years the event has supported
many local and national charities including the
fire-fighters charity and help for heroes with
an estimated 200,000 being raised through
the generosity of gym goers and their families.

gym sport

I am passionate
in developing
talent through
unlocking
potential,
encouraging
confidence and
making training
both tough and
enjoyable
We have been fortunate to see many of the
best gym athletes come from Virgin Active
Southampton many of whom I have personally
developed through my classes and training
plans. I am passionate in developing talent
through unlocking potential, encouraging
confidence and making training both tough
and enjoyable. There are many more female
athletes coming through now especially in the
intermediate categories which wasnt always
the case. I feel very passionately about
developing their potential and have made
every effort to encourage this through

education and confidence building in group


and one-to-one sessions.
Locally we have seen the likes of Kelly
Friel, Ben Williams and Liam Florey start from
intermediate level to becoming top athletes
through tailored and specific training plans,
these individuals prove a source of inspiration
for others and I know their participation and
passion for the events has had positive
impacts on others.
These are some of the comments I have
received from both management and
competitors -

My confidence is now sky high


The friendships gained will last a
lifetime
I love the buzz created around the
club The competition really
excites our members
It is the best party of the year
Next issue we take a look at some of gym
sports top athletes that have come under Tys
guidance and find out more about his event.

MAY 2013 ultra-FIt

49

Bar-Barians

The muscle up has become a body-weight exercise practiced on


pull up bars in gyms and workout parks worldwide. Lee Wade
Turner from the UK Bar-Barians shows you how.
Photos: Jin Woon

he muscle up is primarily a
gymnastic skill performed by the
gymnast on the rings to go from
a dangling/dead hang position
beneath the rings to a locked out
position above the rings at the beginning of
their routines.
The skill has also become a body-weight
exercise practiced on pull up bars in gyms
and workout parks worldwide.
The muscle up is essentially an
explosive/high pull up followed by a transition
into a straight bar dip.
The execution of a muscle-up is dependent
upon several factors: an explosive pull to the
mid-chest to facilitate a smooth transition and
keeping the bar close to the body.

The pulling part:


Your hand position is the same as if performing
a regular pull up - palms facing away from the
body and grip just wide of the shoulders. You
may find it helps to roll the hands slightly round
the bar so your palms are sitting on the top and
facing the floor. By doing this you can create
more pressure on the pulling part.
When pulling, rather than pulling from a dead
hang, aim to have your body in a straight line on
about a 30 or 40 degree angle. It's much
easier to perform muscle ups in this way and is
how most people perform consecutive muscle
ups - rather than coming straight back down to
a dead hang. As you get better you may want
to reduce the angle to 20 or 10 degree to
make the movement look slicker. By having

your body position coming up and down on this


angle/pendulum motion it's much easier to
navigate round and above the bar.
Also as you pull with your body on the
angle you should try to use your back and
engage your lats.
Your breathing, as with any exercise you
exhale as you exert force - with the muscle up
exhale as you pull up and inhale as you come
back down, the same as if performing regular
pull ups.
The main thing to think about with the pull
on the muscle up is that you are not pulling up
to and under the bar like youre doing a pull up.
Instead you are actually aiming to pull the bar
down and in front of you so that you can go
around and behind it - to then being above it.

The transition & dip:


Once you can pull to mid/low chest
the transition can be performed. When
pulling down on the bar, keep your
core tight and try to lead with the
shoulders.
As you feel the bar coming to mid
chest, loosen your grip slightly and aim
to roll the shoulders forward. As the
shoulders lead, the elbows will start to
rise and so will the wrists. The wrists
now go from underneath the bar to
above it and the momentum should
take your elbows higher than your
wrists and your body needs to bend
slightly at the waist. Once wrists and
elbows are in this position (one higher
than the other) push down on the
palms of your hand and perform a
straight bar dip. The key part to the
transition is making sure that before
you start to push down on the palms
of your hands, that the your elbow are
higher than the wrists if they are of
then you won't be able to complete
the dip part of the movement.

Exercises to progress to the muscle up:


Ideally you should be able to perform 10-15 pull ups and 20-25 parallel bar dips before progressing to muscle up exercises:

52

ultra-FiT MAY 2013

Pulling exercises:

*Clapping pull ups - these are another great way to build explosiveness in the the pull perform an explosive pull up and when your chin is above the bar let, release your hands and
clap in mid air then quickly grab the bar again and return to the bottom of the exercise - repeat.

Bar-BarianS

*Explosive pull ups to mid/bottom


chest - practice going from a dead hang
pull up and pulling as high as you can - if
your doing a few reps to mid chest or
beyond then your probably ready to start
practicing the transition.

Dip exercises:
*Straight bar dips - use a low bar or one
side of the parallel bars to do this exercise it's essentially the same as a regular dip only
using the straight bar and more balance is
needed. Start with arms fully extended at
the top then bend the arms and come down
to 90 degree bend in the arms then push
back up to start position - repeat.

Transition exercises:
*Jumping muscle ups - use a low bar or one side of the parallel bars for this exercise grasp the bar/one side of the parallel bars and squat down with your arms fully outstretched
as if in a pull up position then jump up still holding the bar and perform the transition and dip
(explained above) the assistance of the jump is a great way to get the feel of the transition
and work out in your head how the movement should work.

Other things to be aware of:

When you first start being able to do


muscle ups, don't worry too much about
form as with everybody I've known, the
form is always sloppy to start with.
Using momentum by kicking your
legs and thrusting your hips or 'Kipping'
as it's commonly known is acceptable at
first but as you get stronger you should
aim to bring the Kipping down to a
minimal knee bend and then eventually
none at all for the perfect muscle up.
You may also start out with one arm
coming up around the bar before the
other one - this is also common at the
beginning of your muscle up journey and
again don't worry too much at first but
certainly cut it out when you don't need to
use that technique any more - Remember
the Bar-Barian code of practice:
"Quality Over Quantity ... Always"

Bar-Barians nEWs:
The next Bar-Barians UK Body-Weight
workshop Weekend will take place on
June 1st & 2nd at CrossFit Central
London - To book your place go to
www.boxrox.com
*To see the perfect muscle up in action check out 'Zef Zakaveli' of the New York BarBarians on YouTube. His muscle ups are widely regarded as the cleanest and most
explosive in 'Street Workout' making them look effortless in the process.
W: www.bar-barians.com - www.bar-barians.co.uk - utube channel at Bar-barians2K
Video link http://www.youtube.com/watch?v=gfB8pyeYLOM

MAY 2013 ultra-FiT

53

CrossFIt

CrossFit
Whats It all-about?

By Paul Mumford

To an outsider, Cross Fitters may appear like an obsessed bunch of hardcore


enthusiasts who are prepared to work out to breaking point and sometimes
beyond. As a fitness professional I have been aware of Crossfit for many years,
have dipped my toe in the water several times and even tried the occasional
workout (they like to call them a WOD workout of the day) but in order to really
find out what its all about I needed to check out my local affiliate gym.
54

ultra-FIt MAY 2013

Burpee Box Jumps


Start by standing in front of the box and then send your legs
back descending to a face down position on the ground with
your hips and chest contacting the floor. Now stand up and jump
with both feet onto the box. Once on the box stand all the way
up, fully extending the hips and knees and showing control
before stepping or jumping down to start the next rep.

MAY 2013 ultra-Fit

55

CrossFit

rossFit is the brainchild of Greg


Glassman, a gymnastics coach
based in California who set up his
gym in Santa Cruz 18 years ago.
After studying the training routines of many
elite athletes he realised that compound
exercises (those that require many different
muscles at once) coupled with high intensity
primal movement patterns are key to
establishing an elite level of fitness. Glassman
defines this as, work capacity across broad
time and modal domains. He then began
devising exercise routines using many
different methodologies including power
lifting, Olympic weightlifting, gymnastics and
kettlebells. Many have questioned his
principles as dangerous but Glassman
explains that it (CrossFit) can kill you; Ive
always been completely honest about that.
However there are now enough people
hungry for his way of training to support over
5,500 affiliate gyms worldwide.
My local affiliate, CM2 in Chelmsford,
Essex is run by Rob Manlove and his gym
now looks after a wide range of people with
many different goals. He began by explaining
more about Glassmans methodology.
CrossFit is based around 10 general physical
skills: strength, speed, power, balance,
accuracy, agility, flexibility, co-ordination,
stamina and cardio-respitory endurance. The
idea is to build capacity in all of these skills,
no one is more important than another. If
youre lacking in one thats seen as chink in
your armour. For instance, a lack of flexibility
will prevent you from getting into the
positions required and a lack of strength will
prevent you from moving the weight.

CRoSSFIT

I asked him about the type of people that


take part in CrossFit. Is it for everyone? All
different kinds of people come with lots of
different goals and although CrossFit is not
designed to be sport specific, it will improve
your ability in many sports. For instance; we
have a basketball player, Kojo that comes here
and although CrossFit wont help to increase
his shooting percentage, it has certainly
improved his co-ordination, balance, stamina
and many other skills needed for his sport. We
aim to create a well-rounded athlete who is
competent in a number of different skills.
CrossFit also promotes competition amongst
its members. Kojo can compete against
someone like Helen, another of Robs
members, who is in her late thirties and is
working to lose weight. Even though they both
have very different goals theyre doing the same
programme and getting their own desired
results. They can compete against each other
by lifting their own level of weight and going
head-to-head on endurance and time. Rob
added, Generally people who do CrossFit are
competitive in nature and because of that this
environment motivates them to push harder.
I spoke to one of Robs regulars, Christine
Cope who is a 36 year old mother of two. Her
CrossFit journey is a bit of a revelation. Id
seen loads of stuff on the internet about
CrossFit and thought it looked cool but way
out of my reach. Even though I knew there
was a gym on my doorstep it took six months
before I built up the courage to get in touch.
Now its like my second home. Its an amazing
community, more like a club than a gym.

Before CrossFit I
couldnt do
things like lift my
children over my
head and put
them on my
shoulders.
So what has Christine achieved so far and
how does it really help a busy mum anyway?
Pulls ups were a biggie for me and I really
love the Olympic lifting, she said. At first that
seemed so difficult but because its technically
challenging it gives me the opportunity to step
out of my everyday life and really focus on
something Im doing for me. Before CrossFit I
couldnt do things like lift my children over my
head and put them on my shoulders. Theyre
six and eight now and I can lift them no
problem. Its also helped me in many practical
ways. If I get a puncture on my car, Im now
strong enough to take the wheel off myself
and put the spare on. CrossFit is very relevant
to my everyday life. UF

56

ultra-FIT MAY 2013

How to do a Power Clean


Set-up: Start with your feet just outside hip-width
apart (try jumping up and down a few times to find your
natural foot position). Your hips should be slightly above
your knees, back flat, shoulders in front of the bar, eyes
on the horizon and hands gripping the bar just outside
shoulder-width and evenly spaced. Then extend your
knees, ankles and hips to move the bar to the take-off
position, this should be a controlled movement. Arms
should remain straight and back flat at the same angle.

Take-off position: With the bar


slightly above your knees, arms
straight, back flat and shoulders
still in front of the bar, fully extend
your hips, knees and ankles in a
dynamic triple extension and
shrug the bar upwards. Then drop
quickly under the bar into the
receiving position.

Receiving position: The bar


should now be supported on your
shoulders in the front rack position
using your fingers solely as a guide.
Feet in the squatting stance with
hips, knees and ankles in a quarter
squat position. To achieve the finish
simply stand all the way up by fully
extending your hips and knees.

Dumbbell Thrusters

CROssFIT

Hold one dumbbell in each hand at shoulder-height and squat


until your hip crease is clearly below your knee (or below
parallel). Then thrust the dumbbells upward, fully extending your
hips, knees and elbows and locking the dumbbells out over your
head. Your ankles, knees, hips, shoulders and the dumbbells
should all be in a strait vertical line at the top of the movement.

Robs WOD

Try 4 rounds of the following:


10 Dumbbell Thrusters:
20kg for men, 12kg for women.
12 Burpee Box Jumps:
60cm/24" for men, 50cm/20"
for women.

The CrossFit Games

Paul Mumford is an elite trainer, writer and


broadcaster. He owns the Mumford Phys. Ed.
Training company in Essex.
To find out more about Paul go to:
www.mumfordphysed.com

Every year the cream of CrossFit across the globe enter The
CrossFit Games and this year over 100,000 people worldwide are
taking part. The competition starts at the affiliate gyms with a 5week programme overseen by a judge. Then the top 48 male and
48 female Cross Fitters go onto a regional heat in Copenhagen
with the top 3 from each region then travelling to California for the
CrossFit Games. A lot of the people in our gym aspire to making
the games, explained Rob, but its very tough. I came 16th in
Europe last year but one of our members here, Scott who is 42
years old, is currently ranked 30th in the World.
What really impresses me about CrossFit is the attention and
importance they places on technique. Every newbie regardless of
age and experience goes through a thorough foundation course
that teaches the basic skills required and the progressions needed
to master them. All this is done before you can even start to
compete against other Cross Fitters. Rob and Christine both took
me through some of the basic movements including cleans, dead
lifts and box jumps and Im not ashamed to admit that even I
struggled to keep up. Ill definitely be back for more. CrossFit is
clearly not just for the boys.
Both Christine and I are wearing Inov-8s Bare-XF 260 shoes.
They are designed with CrossFit in mind and have a zero drop heel
(for optimum proprioception and balance) along with a Rope-Tec
grip system to help with rope climbing.

MAY 2013 ultra-FIT

57

fitness over 50

Cardio
Choices
Chris Zaremba describes how he used cardio-vascular training to help him
transform from being overweight and unfit to get into the best shape of his life at 56.

58

ultra-fit MAY 2013

The Karvonen Calculation

FiTness Over 50

started doing cardio-vascular (CV)


workouts in 2005, a full three years
before I first entered the weights area
at the gym. The reason? My priority at
that stage was weight loss any kind
of weight, muscle and/or fat and it was only
once a sizeable chunk of that weight had
gone that I moved into the resistance training
area. I now blend CV with resistance training
with the objective of adding moderate
amounts of muscle while keeping my body fat
under control. In this article, I describe my
current cardio methodology, in the hope that
this will be of value to other older exercisers
(or indeed those just starting out on their
fitness journey).
I aim for six CV workouts a week. Ill
undertake a resistance workout later each
day. So while my weight now stays much the
same, I find that my lean mass increases as
my fat mass decreases. Ive found that its not
possible to put on large amounts of muscle
while taking off significant chunks of fat
although Ive discovered that modest changes
to my lean weight do occur simultaneously
with this mix of cardio and resistance training.
Im convinced that the best time for cardio
is first thing in the morning pre-breakfast.
Many people of my age group dont have
problems in waking early, so Im keen to
recommend such an early start for cardio
purposes! Doing CV after waking up and
before breakfast promotes greater fat
burning. I have a cup of black coffee as the
caffeine acts a stimulant and encourages the
bodys fat cells to open up and release their
content for use as fuel during the cardio
exercise. Ive recently experimented with
replacing this early coffee with a caffeinebased fat-burner supplement, with good
results. The other liquid consumed is of
course water before, during and after the
exercise. Dont skimp on water as you need
to be hydrated and you will have woken up
de-hydrated after sleeping.
My CV sessions always last 40 minutes
and by the time Im changed and all gym
travel is done, Im usually hitting breakfast
around 75 minutes after waking which is
perfect for me. I recommend keeping to
around the same timing, certainly under two
hours between getting up and eating. Any
longer and the body could enter a state of
alert, believing food is going to be absent for
a long period. If this happens your metabolic
rate will slow and your body will hang onto its
fat reserves not what we want!
For in-gym CV, my favourite machine is the
elliptical trainer (cross-trainer). Ive tried the
others but I find the Stairmaster and rowing
machines too energy-demanding to keep up
with for the full period of cardio that I do.
Treadmill running is also too high-impact on
my joints, as Ive slightly dodgy knees. Fast
walking on an inclined treadmill would be a
possibility, but I find it uncomfortable to
maintain the angle between the upward feet
and vertical legs and torso position for the full
period. Continuing around the gym, the

Named after the Finnish doctor who created the formula, the Karvonen calculation of target
heart rates uses resting heart rate as a factor as well as age. Resting heart rate is taken
typically a few minutes after waking.
Maximum Heart Rate is calculated by taking age away from 220 in the usual heart rate
calculative way. Then Resting Heart Rate is subtracted, leaving the Heart Rate Range. Next,
the selected factor (50%, 65% or 80% in my case) is applied to the Heart Rate Range and
finally the Resting Heart Rate is added back.
For example, for me at age 56 with a Resting Heart Rate of 65, the 80% of maximum heart
rate figure is calculated as:
220-56 (age) = 164 BPM
164 65 (RHR) = 99 BPM
80% (selected factor) x 99 = 80 BPM
80 + 65 (RHR) = 145 BPM = Target
stationary bike is not for me either as Im not a
fan of my bodyweight being supported (by the
saddle) and therefore not contributing to the
load being shifted. So cross-trainer it is.
This machine provides the option of using
the arms for assistance. On the cross-trainers
at my gym, I find that at level 16 using the
arms is helpful and at 17 or 18 mandatory!
But for level 15 and below its normally legs
only. I prefer this especially if I have an upper
body workout planned later that day.
I judge my CV effort by heart rate either as
reported either by the machines hand-grips or
a chest strap. I specifically use the Karvonen
formula (see box) to calculate my target heartrate zones, a method which takes into account
both age and fitness level and is quantified by
resting heart rate.
I have two specific routines for the crosstrainer steady state and intervals and I do one
of these each cardio day, planning on three of
each per week:

steady state cardio is targeted at


65% of Maximum Heart Rate (MHR)
calculated using Karvonen, which for
me is 130 beats per minute (BPM). I
accept anywhere in the range of 127133BPM, as I dont want to make constant
adjustments in speed or level to keep the
number spot on. My initial cross-trainer
setting is level 16 or 17 to get the rate up
then, once Im in the high 120s I drop to level
15 and that normally keeps me in the 127133 target zone. At this intensity, my training
is fuelled preferentially by fat fuel and some
muscle glycogen (carbs). A lower heart rate
would use exclusively fat as fuel which
sounds like a good idea but actually isnt as
it only uses a smaller amount of it.

interval Training day has a


variable target BPM. This varies
between 50% and 80% of my
Karvonen-calculated MHR, which
for me is 115bpm and 145bpm. In terms of
machine settings for the Intervals I start at
level 16 to get going then move to 17 or 18
until 145bpm is indicated, I then take the
machine down to level 1 and remain there
until I reach 115bpm. Then its back up

again and I continue to cycle down-up-down


in this way for the full 40 minutes. In terms
of fuel source, this means alternating
between a low rate of fat use to a high rate
of fat, plus glycogen and a much higher over
all workout and post workout calorie burn
(the more intense a workout is the greater
the number of calories burnt afterwards).
One measure of fitness is recovery rate
how long it takes for an elevated heart rate
to return to resting rate once exertion has
stopped. When I do this interval session I
dont come down to resting rate, but in the
40 minutes I now do 9 high-low-high cycles,
as opposed to the 6 I could do a couple of
years ago which I take to be a sign of
improved fitness.
The cross-trainer give a figure for calories
burned over the exercise period. This is
calculated using body weight and work being
done as inputs. Its not particularly accurate,
but its a guide and works better for comparing
one days performance with another, on the
same machine, rather than as an accurate
input into any nutrition calculations. My cardio
consumes around 500-540 calories per visit.
Assuming that 300 of those calories are from
fat a big assumption that would need a lab
to test with any degree of accuracy this
means about 1lbs /0.45kg of fat lost every
couple of weeks or so (which doesnt sound
great) or maybe 20-26lbs/9kg - 11.7kg a year
(which does!)
I cant guarantee that following my cardio
practices will help others in my peer group
ditch that level of fat in a year, but its a good
first step toward achieving consistent fat loss
(and heart health) and once mixed with
sensible nutrition, resistance training and
appropriate rest periods, then theres a good
chance of success. If you try it, let me know
how you get on. UF
Chris welcomes comments on
Chris@FitnessOverFifty.co.uk. Read
more of Chriss thoughts and suggestions for
increasing fitness levels for the over 50s
every month here in ultra-FIT. And look at his
website: www.FitnessOverFifty.co.uk, for
additional ideas and inspiration.

MAY 2013 ultra-FiT

59

Rob RiChes

&

Athletic
Aesthetic
Photoshoot/Fitness

Model Preparation Workout


Words by Rob Riches: TEAM True Performance Nutrition Captain.
Photos by Noel Daganta

ittle over 5 years ago, the only


aesthetic (and athletic!) competitions
available for many were bodybuilding
and powerlifting shows. Both of which
you needed to be big and strong to perform
well in. Those who did well were naturally big
and powerful, or decided to opt for a little
chemical assistance. Then came along fitness
model competitions with numerous
categories. Rob Riches talks about how he
prepares and specifically about precompetition and getting 'photo-shoot cover
model ready'.
I first made a name for myself in the world
of natural bodybuilding. I thoroughly enjoyed
the process of training and dieting for a fixed
goal that would reward me not just with low
body fat levels and an impressive looking
physique, but would also teach me discipline

60

ultra-FiT MAY 2013

and commitment are two crucial factors that I


have carried over into other areas of my fitness
career and life in general.
Even though I had varying levels of success
in bodybuilding, winning several regional
shows as well as the world finals in Hollywood
for my age group, I was always facing other
competitors who were bigger than me, carried
more muscle than me and had thicker, fuller
frames. As a competitor, I wanted to win, but
after the first few years of competing I realised
that every time I tried to get bigger I would find
myself right back at my competition weight
looking about the same as I did for the
previous shows. I was all about progression
and I realised that unless I tool several years
out from competing to focus on building bulk
that I wasnt going to progress much in the
world of bodybuilding. I discovered that my

talent lay in stepping on stage in great


condition, being able to display practically
every muscle fibre like a walking anatomy
chart. Perhaps adding on slabs of muscle just
wasnt in my genes, but shedding the fat and
remaining well-balanced in my physique was.
Great conditioning and muscle separation
seemed to be something that I was good at
and could replicate time and time again.
It was almost two years after my first
bodybuilding competition that I had heard of a
fitness model competition being held in
London. It was only two weeks away, so I
quickly picked up the pre-contest routine I had
used for bodybuilding, tightened up my diet and
literally jumped back on the cardio machines
every morning for the next two weeks.
By the day of the fitness model
competition, I had made some decent

A new era of
competitions had
arrived and I
was only just
warming up to
take it head on
and dominate
this category.
We werent compared on who had the biggest
muscles, or who had the lowest body fat
levels, the judges were looking for
marketability, good looks, and stage
presence, in addition to the usual good shape
and level of conditioning of everyones
physique. For once, I was able to score higher
than those who were bigger than me and who
were carrying more thicker, dense muscle
than I was. A new era of competitions had
arrived and I was only just warming up to take
it head on and dominate this category.
That was almost seven years ago and
while my weight still remains pretty much the
same as it did back then, Ive been hard at
work chiseling away at my physique but all
the time keeping in mind the idea that, I still
want to be able to fit into medium sized
clothes. I didnt want to fall back into that
never ending quest for muscle and size, so
instead I focused on improving my
conditioning and muscle separation.
The routine you see here is one that Ive
built up and perfected over the years. I have
relied upon it each time I step back on stage,
in front of a camera for photoshoots, or just to
jump into every now and then when I feel like
switching up my routine. Its also a great way
to test your strength and endurance every few
months as a mark of seeing if your training
really is progressing you.
The basis for my routine is to perform it

for several days in a row while lowering your


carbohydrate intake each day and then
increasing it. Typically, if I were competing on
a Saturday, I would start this routine on a
Sunday six days earlier and perform it every
day up until and including Wednesday
morning. As noted carb reduction is key I
basically halve my carb intake each day from
Sunday (starting at around 150g) and end
up at just over 30g of carbs on the Tuesday.
Then over the next three days, (Wednesday,
Thursday and Friday), I would begin to
saturate my muscles with up to three times
as much carbs as I had been consuming
before I had tapered them down (3 x 150g).
This is sometimes known as Carb Loading,
or Carbs Backloading.
Its a process thats worked very well for me
over the years. Theres a little more to it than
just eating less carbs one day, then lots more
the next and you can find out more about how
I do this exactly by searching for cutting
week on my new website
www.robriches.com
This workout is performed to further
encourage the depletion of stored muscle
glycogen (a form of carbohydrate), preparing
the body to be able to load up on its glycogen
storing capacity for the next few days,
resulting in big, full, tight muscles.
The aim is to is to lift weights that are only
about 60% of your usual poundage with the
focus more on volume. You'll do 20 reps of
each exercise, taking no rest in between and
then you move on to the next exercise and
follow the same format. Basically its a nonstop circuit. Doing this level of volume,
working practically every muscle in the upper
body at a sub-optimal intensity is like forcing
the body to use up what little stored muscle
glycogen (energy) it has left, practically
depleting it to near empty levels (Note: not the
legs as many competitors dont train legs
during the final week as it leaves them
smooth and not as hard and vascular than
when they exclude them from the final week
before the show).
Think of your stomach when you havent
eaten all day and you feel like its practically
shrinking and disappearing into its own
existence. Then, you finally get to eat and you
cant stop. You seem to be able to eat much
more than you usually do and you just cant
stop. Before you know it, youve eaten way too
much and all of a sudden your stomach finally
tells you to stop otherwise its going to pop!
The stomach, like the muscle cells can
contract and expand and when it has been
pushed to give up everything it has (the
stomach not having any foot to metabolise to
produce energy, and the muscle cell not
having any glycogen to give as energy when
needed), it will literally override what the body
is used to and for a temporary state, hold
much more than it is used to, making up for
the deficit. Its this cause and effect that if
performed correctly can help you ride the
wave to superior muscle conditioning and
definition to add the finishing touches to your
stage/camera-ready body.

Ideally, you should perform this routine at


times when the gym is quiet so that you have
access to all of the machines and weights that
youll need. I recommend you first start by
setting up each exercise, choosing a weight
about half as much as you normally lift, so that
you can quickly move through the circuit
without needing to wait for an exercise to
become available. If this is unavoidable, I
suggest continuing on with the circuit until you
are able to go back to that particular exercise
and complete your set. Aim to complete 3 full
circuits, performing 20 repetitions on each
exercise. Think of the first circuit as a warm up,
aiming to add a small amount of weight to the
majority of exercises for the following two
circuits. Just because your not lifting as heavy
as you normally do doesnt mean to you need
to do everything slowly. By the twentieth rep
you shouldnt have reached muscle failure. The
goal is not to go all out and feel absolutely
fatigued. Rather the purpose of this workout is
to drain the body of muscle glycogen, through
repetition and volume. If you feel as though
you can still perform 2-3 more reps at the end
of the exercise, then youre in the right zone
for glycotic depletion!

Exercise 1: Bench Press.


No need to prove your macho strength on
this one. Focus on contracting the chest on
every rep, holding and forcing the squeeze for
a split second on the final 5 reps. Keeping
the bar directly above the chest with your
knuckles pointing upward, reduces strain
from the wrists. Control the bar down,
pausing just before it touches the chest, then
explode it upward making sure not to
overextend your arms at the top of the
movement. To further work the muscle from
multiple angles, you can perform this
movement with different kit/machines for
each circuit, for example, using dumbbells for
the second circuit and a machine for the last.
Just remember not to go too heavy.

MAY 2013 ultra-FIT

61

roB rIchEs

improvements and although I hadnt been able


to match the condition I had when competing
in bodybuilding shows, I could clearly display
my abs and had a body fat percentage of
between 5 and 7%.. A healthy level that didnt
require the usual 12 weeks of dieting to get
to. By this time, I had competed in over six
bodybuilding competitions and was very
familiar with the poses and routines required,
but what was required for fitness modellng
was much simpler. You had to walk out, hold a
couple of relaxed model poses, then stand in
line with the other competitors until called
forwards for basic comparisons and quarter
turns. To give you an idea of just how new this
category was, I had been used to competing
against anywhere from 10-20 competitors on
stage, this time, it was myself and 3 others.

ROB RiChES

Exercise 2: Bent Over Row

Exercise 4. Cable Chest Fly

Just like with bench, you shouldnt need to use lifting straps or pile on
the plates for this movement to be effective. Using a lighter weight than
normal, your form should be better. Tilt forward at the waist so that your
chest is lower to the ground and keep your shoulders pulled back so as
not to hunch the back too much, except for a small arch in the lower
back. Start with the arms hanging straight down so that the lats are
stretched out, then retract the shoulder blades back and start to pull
the bar up toward your stomach without leaning back. Your upper body
positioning should remain unchanged throughout the entire movement,
with your arms just acting as a linkage from your back to the bar. Once
again, focus on squeezing the back together at the top of the lift and
control the bar all the way back to start position to complete each rep.
This exercise can be performed on a Smith machine if you are not too
familiar with this movement and performed with dumbbells and a
machine row for the second and third circuit.

Moving back to the chest this time were making use of cables due
to their smoothness and their ability to deliver a constant level of
resistance throughout the entire range of motion without any
sticking points (as is the case with free weights). I like to centre
myself between both top pulleys and take a step forward with one
leg back,n and heel up to help stabilise me as I perform the fly
movement. This stops me from rocking back and focuses all the
effort on the chest. Keep the arms at a fixed angle with a slight
bend in the elbows and squeeze the chest as you close the hands
together, ending directly in front of your chest. On the return, dont
allow the arms to go too far back and stop when you feel a bit of a
stretch across the pectorals.
You can switch to a machine fly on the second or third circuits and if
you use dumbbells, stick with a weight that will allow you to complete
20 reps without breaking form.

Exercise 3. Shoulder Press

Exercise 5. Seated Row

With the chest and back nicely warmed up, I like to move on to the
shoulders and prefer using dumbbell presses to target the shoulders.
Performing this seated means you really need to execute it with proper
form as you cant bounce at the knees to get the final few reps out.
Keep the back straight and shoulders pulled back and ensure that the
elbows are inline with the wrists as you lower the dumbbells all the way
down to the side of the deltoids. Push straight up, lengthening the arms
fully and squeeze the shoulders. This movement can be performed on a
Smith machine or a machine press, although starting off the first circuit
with free weights will help further deplete muscle glycogen as you
recruit more stabiliser muscles to assist with the control of the weight
and keep it from straying from its plane of movement.

You can probably see by now that theres a pattern of training


antagonistic (opposing) muscle groups. Ive found that by switching
between push and pull type movements, it allows for a little extra
recovery in certain muscle groups without reducing intensity in the
exercise being performed. After chest flys, its only natural to then focus
on the back and staying with a cable movement allows you to fully
engage the back without having to stabilise the movement that much.
Remain seated with your back upright as you retract the shoulder
blades back and begin to pull the handle in toward your torso, keeping
the arms at the sides of the body. Keep the chest lifted and on
returning to the start position, allow the back to stretch a little without
leaning forward at the waist.

After chest flys, its only


natural to then focus on
the back
62

ultra-FiT MAY 2013

RoB RiChEs

Exercise 6. Lateral Dumbbell Raise

Exercise 8. Cable Curl

Ive always found that while performing shoulder exercises, I see the
greatest amount of muscle separation and conditioning start to show. Well
developed deltoids, traps and upper back can really make a big difference
to a physique so it pays to train them just as hard and frequently as you
would with chest or biceps. As shoulders move in a number of different
planes of movement, were now moving away from the heavier presses to
the more conditioning-type exercise such as the dumbbell lateral raises. I
personally prefer to stand while doing these, starting with the dumbbells at
the sides of my body. Keep a slight bend in the elbow as you raise your
arms upward so that elbows and wrists remain in the same plane as your
shoulders. Imagine as though you're performing this movement in a very
narrow street with your front and back only inches away from two walls.
The only movement you should be making is at the medial deltoid (side of
the shoulder) - you raise the dumbbells up laterally until theyre at
shoulder-height. Then return back to start position, without allowing the
dumbbells to touch the legs - this ensures tension is kept on the shoulders
at all times. Side cables and machines can be used in following circuits.

Again, the focus is on exhausting the muscle energy stores, not trying
to set new personal best records in how much you can lift. Focus on
the quality of each repetition, keeping the elbows fixed at the sides of
the body and using a full range of movement whilst squeezing the
biceps hard at the top of each rep. You can use a machine arm curl or
seated dumbbell curl on additional circuits, but remember this simple
rule - if you cant complete 20 reps without breaking good form, the
weight is too heavy and you should decrease the resistance to get the
full benefit of this workout.

Exercise 9. Decline Crunches

Exercise 7. Parallel Bar Dips


With the chest, back, and shoulders
having their fair share of punishment, its
now time to move onto the arms, which
have had it relatively easy up until now. I
like to start with the bigger muscle
groups out of the biceps and triceps,
which is the latter and I hit up 20 parallel
bar dips (triceps dips) with my
bodyweight as my only resistance.
Remember you only need to train at 5060% of your usual weight, so unless
youre used to attaching 70kgs+ with a
dip belt, then youre bodyweight will likely
be more than enough. Make sure you
have a strong grip on the bars, with your
knuckles pointing downward and your
wrists straight so as to reduce stress on
them while lifting. As you dip, keep your
chest and head lifted, going at least as
deep so that your shoulders are at the
same height as the elbows. If you have
the flexibility to go even lower, do so, but
only if you can perform 20 repetitions. If
you need to break at any point, allow no
more than 5-10 seconds before trying to
complete the set. Assisted dips on a
machine can be performed as an
alternative. You can also change the
exercises you use to target your triceps
on the last two sets. I've found that pull
downs and narrow -width press-ups are
very effective.

64

ultra-FiT MAY 2013

We start by working the upper abdominal region, performing crunches


on a decline bench. Theres no need to start at the bottom of the bench
and try and come all the way up so that youre sat upright. Start by
sitting in an upright position and lean back until you feel a nice amount
of tension start to pull on the abs. This is usually no more than twothirds of the way back. This is your start position and where you return
to after each crunch until reaching 20. As you perform each rep, focus
on exhaling all the air from your lungs and squeezing the abdominals
hard to contract all the muscles. No need to use added resistance having your hands up by your temples and elbows pulled back, along
with the steepness of the bench will be enough to provide all the
resistance needed.

Exercise 11. Decline Leg Lifts

This particular exercise has been one of my favourites for targeting the
obliques and helping develop that v-taper look. It requires using on old
broom handle or piece of plastic piping that you can place behind your
head and spread your arms across it at full-width. It also shouldnt be
heavy like a barbell, as this will place too much stress on your obliques
as you twist from side to side. The purpose of this exercise is to
activate these muscles quickly, working them through their entire range
of movement. In the starting position, keep your chest lifted and your
arms spread as wide as you can. Begin to contract the abdominals,
pulling them in tightly as though you were about to anticipate a punch
to the gut. At the same time, fully exhale all the air out of your lungs
and twist as far to the left as you can. Imagine you're up to your waist in
cement and that your arms are in a fixed cast, so you can only turn at
the torso. Rotate as far round as you can without bouncing at the end
of the movement. You should be able to hold the twist at its furthest
point for just a moment. From this point, begin to rotate back to the
opposite side, quickly inhaling through your nose before fully exhaling
again not before reaching other right hand side. Repeat this process
performing a total of 40 repetitions altogether (20 each side). If you
cannot find a pole, you can perform this on the floor using a medicine
ball or single dumbbell.

Many competitors struggle with targeting and really developing the


lower section of the abdominals. Its not that they dont have lower abs,
its just that they most likely arent targeting them and training them
effectively. Just like when the upper abdominals contract when the
shoulders are brought forwards, the lower abdominals are contracted
when the hips are bought forward. Basically, what were doing is
reversing the decline crunches and placing our head at the top of the
sloping bench and raising the legs up until your backside begins to lift
off the bench. This is the starting position. The legs shouldnt go
straight up, but use a circular movement as though you were trying to
fold yourself in half at the waist. From the start position, contract the
abdominals by pulling them in tightly and as you exhale all the air from
your lungs, pull the hips up from the bench as your bring your legs up
and over your body. Feel the tightened contraction in the lower abs
before controlling your hips back down on to the bench as you inhale
through the nose. If performing on a decline bench is too difficult at
first, start on the floor with the arms at the sides of the body, palms
facing upward so as not to assist in pushing down to help lift the hips
up. Another variation involves hanging from a chin up bar and
performing vertical knee raises, drawing your knees in to your chest. All
are effective movements for targeting the lower abdominals.

After completing the circuit of 11


exercises, rest for no longer than 60
seconds, which is about enough time to
take a drink of water and prepare yourself
for the start of the next circuit. Remember,
the first circuit should have been more of
a warm-up, to test whether the weights
you selected were just 'right', that's to say
that's where you could really feel the
muscle working without taking it to
absolute failure.

Several days of training like this will suck


the glycogen right out of your muscle cells,
priming it to store up to three times more
than its normally use to. Add to this low
levels of body fat and proportioned and
balanced muscle symmetry and by the time
you finish the 2-3 days of carb loading, you
will be primed for the stage or camera.
My final recommendation is that if youre
thinking of using this method prior to a
competition, you give it a try several weeks

Exercise

Circuit 1

Circuit 2

out to see how you respond to it and the


differences it can make. And if you have any
questions you'll likely find the answers to you
are looking for at www.robriches.com
and the rest you can ask me on my Twitter
page: @RobRiches
Use the table below to note which
exercise type and weight you lift for 20
reps. You can download additional blank
ones of these at www.robriches.com by
searching for Depletion Workout.
Circuit 3

Bench Press x 20
Barbell Row x 20
Dumbbell Presses x 20
Cable Chest Fly x 20
Seated Cable Row x 20
Lateral Dumbbell Raises x 20
Parallel Bar Dips x 20
Cable Curls x 20
Decline Crunches x 20
Seated Side Twists x 20
Decline Leg Raises x 20

MAY 2013 ultra-FiT

65

rob riChEs

Exercise 10. seated side Twists

Six OF THE BEST

Quads
Six of the Best

here are two main muscle groups


in the upper leg, which run
alongside the femur bone
between the hip and the knee.
To the rear of the leg are the hamstrings
(which we will look at later in the series) and
to the front are the quadriceps. The knee is
a hinge-type joint and this enables us to
open and close the joint angle. Opening the
angle is the job of our quads - a movement
known technically as extension (and closing
the job of the hamstrings, called flexion).
The quadriceps has four separate
sections, or heads. The three Vastus
sections all originate at the femur bone but
at different points. The Vastus Lateralis
section starts at the outer edge of the
femur and runs down the outside of the
thigh, the Vastus Medialis is the equivalent
on the inside and the Vastus Intermedius
lies between them and is located down the
front of the thigh. The fourth head is the
Rectus Femoris section, which lies on top
of the Vastus Intermedius. Its origin point is
higher than those of the Vastus trio, being
located on the ilium or pelvic bone.
Because of this the Rectus Femoris also
have a role to play in hip-joint flexion - as
happens when the knee moves toward the
chest (other hip flexor muscles exist and
contribute to various aspects of this
movement also).
All four quad sections join together and
insert at a common point into the tibia
bone, just below the knee.
Many quad exercises, such as squats
also target the hamstrings. A squat
therefore isnt just a movement at the
knee - theres also hip flexion and
extension going on, which recruits the hip
flexor and extensor muscles too. As a
result there arent many exercises that
isolate the quads and dont involve these
other glute and thigh-region muscles but we start our Six of the Best with one
that does just this.

66

ultra-FiT MAY 2013

Proving that age is no barrier to getting into great


shape, 56-year old Chris Zaremba has qualified as
a Personal Trainer and won his age group in the
Miami Pro 2012 Fitness Model UK Championships.
But he wasnt always into fitness - six years ago he
was overweight and very unfit. In this series, Chris
talks about his favourite exercises for each body
part, ones that have helped him make the
transformation from fat to fit. This issue, Chris
describes Six of the Best exercises for Quadriceps.
Video examples of all of these exercises can be
found on www.FitnessOverFifty.co.uk/6

1 Leg Extension Machine


As noted this is one of the few exercises that
really isolates the quadriceps. The knee is
the only place where movement takes place
when the lower leg is lifted.
How to perform:
Adjust the backrest so that the whole of your
thigh is on the seat and you can reach the
side handles without leaning forward. Position
the roller so that its located in the angle
between your front lower leg and upper part
of your foot (just nearer to you than touching
your laces). Your lower legs should be vertical
with toes pointing forward either parallel or
slightly toes-inwards (the toes-inwards
position specifically emphasises the Vastus
Medialis, the inner head of the muscle).
Hold onto the handles with your hands and
slowly, without kicking, lift the roller until your
legs are straight. Hold the contraction at that
point for a second, then lower more slowly to
return the weights to the start position. Dont
lower to the point that would remove tension
from the quads before starting the next rep.

These guidelines apply within each set for all these exercises:
1. Do the exercise correctly, dont sacrifice good form to
reach the numbers
2. Only move those parts of the body that are meant to move
in the exercise

3. Lower Slower the weight can go up quickly, but should


come down slowly resist gravity
4. ExOnEx Exhale on Exertion breathe out as you push up
5. Keep the weights moving, dont stop at any point
6. Dont totally lock out doing so takes the effort away from
the muscles

4 Variable-Seat
Leg Press

2 Lunges

Lunges are a great exercise to develop symmetrical (or at least near to) strength between legs
as well as balance.
How to perform:
Take a large step forward, so that both knees are bent to 90-degrees. Ensure that your front
knee is no further forward than being directly over that foots toes. From this position, perform
what I call the exercises power stroke which is to forcibly push back with the front leg to
return to the starting position in one smooth movement. Keep your head up and back straight
throughout. Swap legs after each rep.

This is generally an easier machine to use


than the fixed-seat variant and has a greater
range of seat position settings and safety
features. Its also easier to select weights
especially for incremental resistance changes.
Unlike the sled and cradle machines, the
variable-seat machine starts at the maximum
range of motion - this key variable therefore is
not a factor during the exercise and needs no
mental focus. Finally, there is no need for a
handle movement to release and relock the
weights as found on the cradle and sled
version. For all these reasons, I therefore
recommend this version of leg press
machines for those starting out.
How to perform the variable-seat variant:
Select the seat position that gives a starting
position of a 90-degree angle at the knee.
Position your feet in the centre of the
footplate and hold onto the side handles and
apply pressure equally through the forefoot
and heel of both feet. Terminate the push just
short of maximum lockout as shown, then
lower slower back to the starting position for
the next rep. When lowering your back must
remain firmly planted in the seat.

3 & 4 Fixed-Seat and Variable-Seat Leg Press

There are a couple of machine designs for this exercise - one has the footplate on a parallel pair
of straight runners (the sled machine) and the second has a hinged cradle (both are pictured). I
havent noticed a difference in my progress with either machine. The sled variant has a maximum
range of movement stop that can be set in advance, which is a good safety feature. However,
theres no safety stop to prevent an excessive range of motion with the cradle variant, so start
with a weight well within your maximum if using this machine. As with other squat-type
exercises, the hamstring and gluteal muscles contribute to the effort as Ive indicated.
How to perform the fixed-seat variant:
Start with feet shoulder-width apart half way down the footplate and with your hands near the lock
control. Push the plate away from you to extend your legs and then control the weights back. The
push should be equal through the feet and specifically not through the heels alone. In both
directions, ensure that the legs dont bow outwards - the knees should remain pointing upward and
the same distance apart. Keep your head up and upper body position unmoved throughout. At the
end of the set, reset the lock with your hands when the weight is at its furthest extent.

MAY 2013 ultra-Fit

67

Six oF tHe beSt

Six rules for the Six:

SIx of tHe BeSt

5 Back Squat
This is one of the classic compound (multi-joint) exercises and is seen
as mandatory by many weight trainers. Movement is both at the knee
and hip joints and all heads of the quad are worked. Your glutes join in
with their hip flexion and extension role. As this is a free weights
exercise there are substantial fixating contributions from other
muscles, for example, from the abs, obliques and the lower back
section of the erector spinae muscle. Balance and control are vital for
this exercise and strength in the core area is also important.
How to perform:
With the bar positioned in a rack slightly below shoulder-height, duck
under the bar and grip it in a wide position, palms facing forward and
the same distance from the ends. Transfer the weight of the bar from
the rests onto the fleshy parts of your shoulders, definitely not
balanced on any part of the backbone. If this is painful on the
shoulders, some gyms have a foam roll that can be attached to the
bar as a cushion. With knees slightly bent and feet shoulder-width,
stand up to release the bar from the stand, then take a small step
away from the rack. Your feet should remain shoulder-width apart,
pointing straight or slightly outward. You can raise your heels slightly
prior to starting the exercise by standing with them on weight discs
(after you have stepped backward). This option is particularly useful
for those with less flexibility in the Achillies tendons - it also
marginally shifts the exercises focus toward the quads and away
from the glutes. Lower the bar slowly until your thighs are parallel
with the floor - then push back up again. Dont lock your knees at the
end of the rep. Its important to keep your back straight and head up
throughout and keep your feet firmly planted with the weight evenly
distributed between the forefeet and heels. Replacing the bar is done
slowly and is the reverse of the start.

Quads Workout Numbers

Dont lock your knees at


the end of the rep. Its
important to keep your
back straight and head up
throughout and keep your
feet firmly planted with the
weight evenly distributed
between the forefeet and
heels
68

ultra-fIt MAY 2013

I perform this workout as a half-session in the gym once or twice per


week. The other body part worked at the same time is the
hamstrings.
From these six, I always do leg extensions and select two
exercises from any of the other five. I perform three sets of each of
these three exercises, with a target of ten reps per set, plus theres a
single initial warm up set up-front. The warm up set is a single set of
whichever exercise I am going to perform first, done to 20 reps but
with half the weight I intend to start with on that exercise.
After the warm up, I start on the three exercises. I leave a
minute between each set on an exercise, as well as taking a
minute as a switching time to the next exercise once Ive finished
all three sets of an exercise.
My weight for the first set on any exercise (not the warm up) is
the weight I last used for that exercise where I achieved the ten reps
I always write down my key workout stats so I can find the starting
weight easily next time.
If I achieve ten reps in a set, then I move the weight up by
one increment for the next set. If I fail to achieve ten, then Ill
note the number I failed on and perform the next set with the
same weight, trying to getting closer to the ten. In this situation,
I will also drop to a lighter weight just to complete the ten,
remembering of course where I failed, as thats the target to
beat next set.
Ignoring the warm up, this works out to be a total of 90 reps
for the quads (3 x 3 x 10). I then move to hamstrings for a
further 90 reps (another 3 x 3 x 10) and incorporating the 20
rep warm up at the start of the workout this comes to a total of
200 reps for my thighs. This takes around 45 minutes and I
add five minutes of static stretching at the end for a total
workout time of 50 minutes.

Six OF tHe beSt

6 Smith Machine Squat


This is effectively a variant of the back squat, removing some elements
of complexity and requirements for core stability thus adding safety.
The machine restricts the plane of motion of the bar to a fixed-path
(straight up and down) so theres no need to stabilise the body to
prevent motion forwards/backwards, side-to-side or rotational. As a
result, there are fewer demands placed on the abs and obliques than a
back squat, which may help focus the effort onto the weight being
lifted rather than stability. You also obviously dont have to take a step
to un-rack the bar either. You should set the Smith Machines safety
catches at an appropriate position to ensure that the ideal range of
motion for you isnt exceeded and that you could bail out of the lift if
the weight became too heavy.
How to perform:
If uncertain of the position of the safety catches, then go higher (aka
safer) for a few reps until you can establish the correct point that will
produce the maximum range of motion -which is with thighs parallel
with the floor. In terms of bar height set it to a position just lower than
your shoulders - your knees will need to be slightly bent in order to get
shoulder contact with the bar. Hold the bar with a wide and equallyspaced under-grasp grip with its centre (optionally cushioned with a
foam roll) resting on the fleshy part of your shoulders. With feet
shoulder-width apart, gradually extend your legs to take the bar, then
rotate it with your hands to clear it of the rests. Slowly bend your knees
to a thighs parallel to the floor position, then push back up for the
second rep. It is vital to keep your head up and back straight
throughout. Replacing the bar is the reverse of the start process.

BE BETTER THAN
YOU THINK
YOU CAN BE
AT ANY AGE!
Chris Zaremba transformed himself from being overweight
and very unfit at age 49 into a serious runner, long distance
cyclist, and contest-winning fitness model by age 55.
Qualified as a Personal Trainer and with Advanced
Certification in Nutrition, Chris is now keen to help others
that are in the same position he was a few years ago.

Chriss Personal Fitness Consultancy


service covers strategies & tactics for:
Motivation and Goal-setting Nutrition Analysis
Dietary Planning Gym & Home-based Exercise
Personal Training design and one-to-one tuition
Non-Exercise Activity Lifestyle/Stress/Sleep Evaluation
His service is available in person in London and the South East,
and elsewhere by arrangement.
Chris knows from personal experience how hard it is to get
started in fitness when you have a few years behind you.
His know-how can help you achieve the success you
deserve, whatever your age!

Chris welcomes comments and questions on


Chris@FitnessOverFifty.co.uk. See more exercises for quadriceps
on www.FitnessOverFifty.co.uk and join him next month in ultra-FIT
when his Six of the Best exercises is for Back.

Special offer: 20% discount on regular fees


when mentioning this issue of ultra-FIT
Find out more at: www.FitnessOverFifty.co.uk
Contact: Chris@FitnessOverFifty.co.uk

nO cOST
WOrKOUT

Killer Legs
Workout

Former ultra-FIT cover-model Derryn Brown, personal trainer and sprinter puts
together a workout thatll shape, tone, strengthen and power up your legs!
Photography: Stephen Hindley, Studio DXB Clothing: Lorna Jane

theworkout
Warm up with 5min of CV activity and then perform functional
movements for all body parts such as travelling lunges, high knee
marching and arm circling.

Workout Protocol
Take 1min rest between sets and 2min rest between exercises

Exercise 1 Single leg deadlift reach


10-15 reps each leg x 3 sets
Exercise 2 Front Squat
10-15 reps x 4 sets
Exercise 3 Dumbbell Off-set Lunge
10-15 reps each leg x 3 sets

e all love a great pair of


legs (our own or
others!). So I've
designed this workout
to do develop lean,
shapely and strong pins. You'll perform
various resistance exercises and the
dynamic single leg box jump provides an
added twist to really boost your leg training.

70

ultra-FIT MAY 2013

Exercise 4 Suitcase squat


10-15 reps x 3 sets
Exercise 5 Single leg box lunge jumps
10 reps each side x 4 sets
Use a medium to heavy weight where applicable
(around 70% of your 1 rep max, if known)

1. Single leg deadlift reach

2. Front Squat
How to perform: Your feet should be shoulder-width
apart and elbows as high as possible. The barbell should
be against your clavicle bones just beneath your throat
and not held in place - your hands should guide the bar
to remain in position. Squat down with all the weight on
your heels (not your toes). Extend your legs to return to
the start position.
Tip: concentrate on keeping your core braced throughout.

MAY 2013 ultra-FIT

71

no coST
WorKouT

How to perform: Start with hands above head with the left leg raised, then
bend forward moving your left leg backwards. Touch the ground with your
hands. Note: when going down to touch the ground, keep your back as straight
as possible and not hunched over. Return back to starting position and repeat.

nO cOsT
wOrKOuT

Keep your core


braced and make
sure your knee does
not go over your
toes when lunging
72

ultra-FIT MAY 2013

3. Dumbbell Off-set Lunge


How to perform: Using only one dumbbell in your left hand, hold it at
shoulder-height with your elbow tucked tightly against your body, proceed
by taking a step forward with your right leg. Return back to starting point.
Repeat for the desired amount of reps and then change to the other side.
Keep your back upright and eyes facing forward throughout.
Tip: Keep your core braced and make sure your knee does not go over
your toes when lunging.

4. Suitcase squat
No coST
woRkouT

How to perform: Starting position - squat down,


with good form, keeping heels on the ground and
with a straight, braced back, as if you are about to
pick up a suitcase in each hand and grab the
dumbbells and stand up. Repeat the move taking
the dumbbells back down to the ground again.
Note: your knees should not go over your toes
when lowering, nor should your knees move from
side-to-side.
Tip: Drive off your heels when standing up.

Note: your knees


should not go
over your toes
when lowering,
nor should nor
knees move from
side-to-side

5. Single leg box lunge jumps


How to perform: Start with one foot on the box, drive up with your arms and legs
to power up into the air and onto the box, landing with your opposite leg. Make sure
you bring your hips forward when you are at the height of your jump. Repeat.

Make sure
you bring
your hips
forward
when you
are at the
height of
your jump.
Repeat
For more info on Derryn go to:
www.derrynbrown.com

MAY 2013 ultra-FIT

73

GAlAxy Girl

Action

Girl
74

ultra-FiT MAY 2013

that would change my life forever. I crashed at


almost full speed and ended up being airlifted and put on a life-support machine after
being dragged out of the wreckage and
resuscitated. The paramedics lost me a
couple of times on the way to hospital. I had
drowned and had no heart beat for over four
minutes! My broken bones and titanium plates
took a long time to heal and it was from there
on my journey into fitness started. I begun at
the bottom, broken unable to move and

y interest in fitness started


at a very young age with
swimming with my parents
dragging me out of bed for
sessions before school. I
represented my school at most sports and I
had a healthy appetite for the outdoors.
However, I didnt progress as much as I would
have liked at swimming. I reached county level
and this acted as my wake up call to move on.
I did so by taking a degree in fashion & textiles
and going to theatre school. But sport was still
calling me and holding an equity card from
performing in theatres such as The Moulin
Rouge, I decided to work my way onto the
Stunt Register and become a stuntwoman.
Ive also been involved in powerboat racing!
I was offered the chance to train as a racing
driver in one of the Worlds most prestigious
powerboat teams headed by Texan billionaire
Charles Burnett III - whose family own such
business at Selfridges and numerous clubs
and bars. I was spotted in one of his
nightclubs and was originally asked if I would
work as a PR girl and then through my
inquisitive nature, I found out more about his
powerboat team, so much so that he gave me
an opportunity I will never forget. I was seen
as a new tool to raise the teams profile, I was
after all the only female offshore racing driver
in the world. My training started and within six
months, my all-girl team took third in the
European Championships in Italy in 1993.
After that it wasnt too long before I was
picked up by the movies and fell into the stunt
work I desired. They came to me as a racing
driver for the Bond movie, The World is Not
Enough and I worked on Bond for five
months, alongside Pierce Brosnan. I was even
in Qs laboratory with John Cleese whom I
stayed in touch with. However, powerboat
racing took over my life and it was just a few
weeks after Bond in 1999, whilst racing on
Venice Lagoon in Italy, an accident happened

I begun at the
bottom, broken,
unable to move
and worked
up to two
world titles
worked up to two world titles. Never let
anyone tell you, you cant do something,
everything is possible, you just need to focus
on your goal!
I was in rehab for maybe a year or more
and another long stint in training followed to
put back on the third of my bodyweight that I
had lost by having my jaws wired together to
stabilise the plates in my face. During rehab, I
actually returned to racing and won the 2001
European Championships in Italy, the 2004
American National Championships after
getting picked up by an American team and a
Lady of the Lake speed record here on
Windermere and the British title. I was a busy
lady and shot for every racing magazine

across the world and some huge mainstream


publications such as Americas National
Enquirer. Even Ripleys Believe it or Not
featured me in their show, which boosted my
profile across the USA.
It was around this time my trainer suggested
I go to the USA and compete. After two years
of intense training with her, I went from a
38kg/6 stone weakling who couldnt even do
1inch of an upright row due to a broken and
dislocated shoulder and collarbone, to as she
named me, The machine. I I simply did not tire
on heavy repetitions.
I had never heard of fitness competitions,
so had no idea what she was talking about,
but she said that the UK couldnt offer me a
competition that suited me and the only place
for me was America. I looked American,
blonde, powerful and I was athletic to the
core. She told me to look up the Galaxy
Competition, to fly over, do the three day
camp, qualify and come back to prepare. She
said no other girl in the UK had ever qualified
or done it.
I was on a fight within three weeks and
thats exactly what I did. I came back after a
weekend of training and fun qualified to take
part. I worked hard, flew back out there,
competed and had a great time. There were
150 girls and I took a fourth. It was all a bit
crazy - assault courses, fitness tests, bikini
rounds, hardcore routines, evening wear,
fashion shows by the hotel pools, photoshoots,
TV and magazines. It was amazing.
I also worked for Venus Swimwear in the
USA and got involved in the incredible Poker
Runs in Florida in some of the fastest and
most expensive boats in the world and shared
a few driving positions with the incredible Don
Johnson from Miami Vice who also raced. I
had all my flights taken care over the years by
Virgin Atlantic Upper Class, as Richard
Branson, also loved powerboats and everyone
scratches each others back in our world.... To
me that was all part of my normal working day!

Sarah joins the Marines


However, despite all of my action girl lifestyle I
had had a dream - to be a Royal Marine, but
as a female this was obviously never going to
happen. But over 15 or more years I became
a fixture within many areas of the military.
They inspired me beyond belief and because
of my powerboat background, I was
welcomed at every Naval and Marine base
where ever I went. I was also a pin-up girl for
Soldier Magazine, worked with BFBS radio
and have helped raise millions over the years. I
began to train the way they did and I was
taken on several exercises, some very
extreme, both here and abroad. I was put
through Escape and Evasion exercises by the
Special Forces, where we didnt eat or sleep
for days, were bound, our heads bagged and
we were roughly thrown into the back of
vehicles set for interrogation techniques.
These went on for hours, even days, we were
so hungry and tired, the difference between
minutes and hours, night and day was

MAY 2013 ultra-FIT

75

GAlAxy GIrl

Sarah Donohue tells us


how she became a
stuntwoman, cover model,
elite powerboat racer and
champion, who survived a
horrendous crash, fitness
model champion and set
up Miss Galaxy Universe
to encourage women to
be as fit and confident as
they can!

galaxy giRl

Galaxy Girls winners


(Sarah third left)

job in the end and I longed for anonymity. I


even went under a different name whilst
competing in Texas at one point so no one
could google me.

Sarahs Training
Even at my peak, I rarely trained more than
five times a week. The training I did was so
specific, I needed no more. The rest of my
time was spent on good food, focus, reaction
tests, simple stress positions and relaxing.
Everything I do is based on giantsets,
progressive and supersets at high intensity
with heavy weight with loads of repetitions... I
can easily do 100s of reps in a giantset and
that set could take me 30/40 minutes.
Hence I have no need to spend my life in the
gym. I do in one hour what most people do in
one week. My favourite routine is shoulders
and my least is favourite is back. I hate back
with a passion.
Galaxy Girls

unknown. This gave me untold discipline and


it showed me that being fit was not about
being gym fit. The most important fitness was
within the mind - it was whether the mind
could be broken, because if it couldnt then
you are already victorious.
I did have a lot of the mentality of what it
takes to be a Marine. I was brought up in a
disciplined environment with six boys and its
working with the Marines and learning from
them that has helped my success, as I just
never give up or give in, nor do I bow down
to pain or injury. My connection with the
Royal Marines is still strong and even my
powerboat was looked after by a special
branch of the Marines. I have untold respect
for our Forces.
I won my second World Fitness title two
years ago at the age of 40. An endurance
athlete peaks later on, the girls half my age
couldnt even keep up with me. I ran through
the assault course, not over it. My new trainer
made me unstoppable, hes an ex Para Reg
PTI. I always train with military personnel - its

76

ultra-FiT MAY 2013

a sure way to victory. And if you are


wondering how I fit everything in, I work every
day of my life until 2am, I love my work
because its also my passion and my hobby,
my holidays are encompassed in my work,
and my boyfriend is a Royal Marine. I have
nurtured my existence into a personal fairytale
surrounded by what I love.
I retired after my second title. Competing
for a decade against some of the Worlds
toughest multi-talented athletes takes over
your life. Two shows a year is almost too
much for the body - its not just about
standing on stage for us, its three or four
days of challenging every part of the body and
on top of that we have to look like Miss
Universe. This was my job. I was sponsored to
take medals and feature in the media, TV,
magazines and newspapers, no different than
the powerboats, which I was still racing. But I
wanted some normality as I had travelled the
world in private jets, racing boats, dined with
sheiks and sea lords, celebrities and
billionaires. It may sound exciting, but its just a

Sample Shoulder Routine


I take a short rest in between each
progressive set. Do not rest between
exercises within the sets no matter how
much you are struggling. Its all in your
mind! All exercises are to be done with your
maximum weight you can lift for 20 reps
over duration without poor form creeping in.
So the clean and press is first, the next set
is clean and press and seated dumbbell
press, then clean and press and then
seated dumbbell press and side raises and
so on as below.
Once you have finished the set, reverse the
exercise order and come all the way back down.
Clean and press x 20reps (25kg)
Clean and press x 20reps
Seated dumbbell press x 20 reps (14kg)

Clean and press x 20 reps


Seated dumbbell press x 20 reps
Side raises x 20 reps (10kg)
Clean and press x 20 reps

Seated dumbbell press x 20 reps


Side raises x 20 reps
Plate roll x 20 (15/20kg plate)

galaxy girl

Clean and press x 20 reps


Seated dumbbell press x 20 reps
Side raises x 20 reps
Plate roll x 20 (15/20kg plate)
Front raises x 20 (10kg)

Nutrition
I only watch my nutrition when I have a show.
But fortunately I dont have a sweet tooth and I
dont like junk food. I dont plan my food, I find it
obsessive and can make people paranoid and
its time consuming. I start three or so months
out of the show at 4000 calories a day,
200g/7oz protein and I watch my fats and
carbs. Every couple of weeks I lower my calorie
intake and my fats and carbs, until the week
before the show I am at 900 to 1200 calories a
day, no more than 40g/1.5oz of fats, 8090g/2.8oz-3.1oz carbs. I go from 64kg/140lbs,
to weighing in at 52.6kg/116.2lbs (with help
from a sauna at 5am) and I compete at
159kg/36.2lbs. I eat what I want when I want
as long as I do not go over my daily calculations.
Everything I eat is healthy, lean ham, chicken,
veg and if I cant calculate whats in it, I simply
dont eat it. I always have a cheat day on a
Saturday. Dont let food take over your life and
have a simple plan - Its easier to stick to.

Miss galaxy Universe


I often wondered over the years why the UK,
had never involved itself in such amazing
competitions like the ones I had done in the
US. In fact when I started Miss Galaxy
Universe, I had industry professionals telling
me, Itll never work, British women arent
interested in the sweating bit. Well one year
down the line, with no backing and no show
sponsorship, just love and trust, I now have
more females on stage than any other show in
Europe. On June 1st at the Hawth Theatre in
Crawley, 100 girls will showcase themselves,
not only as beautiful women but also as
athletes performing fitness tests live on stage.
Within six hours of opening entry, we were fully
booked and we have over 30 waiting. We also
have some wonderful judges with us, such as
Saracen from Gladiators, Charlotte Ord from
ITVs Biggest Loser and Lee Latchford Evans
from Steps. And our head judge is fitness
champion and gymnast Irina Cotton. The
Galaxy Girls are a special breed of woman and
I hope I give them what they give me.
Im also honoured to be at judge at
Bodypower (May 18th/19th NEC
Birmingham) this year on Fit Factor, their new
fitness model search show. Bodypower is set
for some big changes and is already one of
the biggest fitness expos in Europe. My
Galaxy Girls will be there of course. UF
For more info on the Galaxy Girls
and their events go to:
www.missgalaxyuniverse.com and for
Sarah: www.sarahdonohue.com

My broken bones and titanium


plates took a long time to heal
and it was from there on my
journey into fitness started
MAY 2013 ultra-FiT

77

undeRstanding
fitness

Rowing
Rowing has entered the public consciousness
through the exploits of Sir Steve, Mathew Pinsent,
Greg Searle and Debbie Flood, here Patrick dale
explains what fitness is required to become to a top
rower and indoor ergo-naut!

here are eleven different types of


boat used in Olympic rowing and a
further three unique to the
Paralympics. They range from
single sculling craft, where one
rower operates two oars, up to eight man boats
where each member of the crew uses a single
oar. Some boats use a coxswain whose job is
not to row but to keep the rowers on stroke
and to navigate. Race distances vary from the
standard 2,000 metre Olympic distance to the
6.8km University Boat Race and rowing

78

ultra-fit MAY 2013

competitions are commonly called regattas.


The Olympic distance seems to be have
been selected specifically because it is very
hard! Too long to be a flat out sprint but long
enough that if you go too fast it can seem
never ending. The distance is a true test of
strength and aerobic and anaerobic fitness.
Rowing is also a very technical sport and one
mistimed stroke will cost valuable time. This
means that despite fatigue, rowers must really
focus on their technique and avoid catching a
crab as an incorrect stroke is called.

By and large, rowers tend to be tall and long


limbed. Its no coincidence that many come
from a rugby background, as while the sports
are quite different, the physical characteristics
necessary to be a successful rower are not
that dissimilar. As well as being tall and very fit,
rowers must also be strong and powerful. Leg,
arm, lower back and upper back strength are
important and exercises must be performed
which help balance out the repetitive and often
lopsided action of rowing.
Obviously, rowers spend a lot of time
training in boats, but they will also train using
an indoor rower commonly called an erg
which is short for rowing ergometer. Some
rowers (and Im one of them!) have never
actually rowed outdoors but instead train and
complete only on indoor rowing machines
more on that later.
In addition to rowing at various speeds and
over a variety of distances, rowing training will
include weight training, circuit training, core
work, skill work and general conditioning and
although rowers tend to be quite big, it is

well as seeing some of the best rowers in the


world sharpening their fitness in preparation
for the coming outdoor season, youll also see
celebrities, octogenarians, teenagers and just
about everyone in between.
As rowing is a non-impact activity, many
ex-runners who find their ankles, knees and
hips are no longer up to pounding the
pavement discover that indoor rowing,
provides a safe and accessible competitive
outlet for many years after they have hung
up their running shoes.
Rowing, either on the water or indoors,

Rowing, either on the water or indoors,


provides a great total body workout,
which if you row with good form, is
fun, effective and generally safe

important that they are not too heavy as this


will cause the boat to sit lower in the water
and be less streamlined. Subsequently, most
rowers pay a lot of attention to their body
composition and diet. Note: there are lightweight categories which obviously place a
huge emphasis on the rower making weight.
Light-weight male rowers have to be under
72.5kg and females under 59kg.
As well as competitive lake and river based
rowing, some rowers prefer to pit their abilities
against raging seas and far greater distances.
Ocean rowing is becoming increasingly
popular and as well as transatlantic and other
long distance races, there are a number of
companies who, for a price, will provide the
boat, training, support and experience so that
the average fitness enthusiast can attempt to
emulate the rowing elite.
Ocean-going boats bear little resemblance
to the streamlined boats you saw at the
Olympics. Both the bow and the stern are
covered and enclosed so that there is a dry
place for sleeping and cooking. The middle

indoor Rowing
As a regular gym goer, chances are that the
nearest you have ever come to stepping foot
into a real rowing boat is when you spend a
few minutes warming up on a Concept 2
indoor rowing machine. While there are other
rowing machines available, the C2 is the most
widely used in rowing circles and is also the
machine of choice for indoor rowing
competitions.
Indoor rowers contest a wide variety of
distances from 500 metres to a full 26.2 mile
marathon. Some hardy souls even row
100,000 metres in a single event! Despite the
variety of official indoor rowing distances,
races like the American C.R.A.S.H-B. world
indoor rowing event and the British Indoor
Rowing Championships (BIRC for short) are
over that familiar Olympic distance of 2000
metres.
Mass participation indoor rowing events are
a sight to behold with literally hundreds of
rowers going hell for leather against the clock.
Fitness and age levels vary enormously and as

provides a great total body workout, which if


you row with good form, is fun, effective and
generally safe. If you want to try rowing for
yourself you should contact your nearest
rowing club most of which offer periodic try
rowing days. If you are more interested in
indoor rowing, all you need to do to start
comparing your rowing performances is
create an account at
http://log.concept2.com/log.asp. Once
you have created your account and logged
your times and distances you can compare
your abilities with other similarly aged rowers
all around the world. UF
For more information about rowing please
visit http://www.britishrowing.org
For more information on ocean rowing please
visit http://www.oceanrowers.com
For information on indoor rowing please
visit http://concept2.co.uk/

MAY 2013 ultra-fit

79

undeRstanding
fitness

section of the boat is open and its where the


rowers sit. As a boat will drift (often in the
wrong direction!) if not being actively rowed,
long distance events are non-stop which
means while one team of rowers works to
power the boat to its destination, another
group will be resting. The actual schedule of
rowing versus resting depends on the team in
questions tactics but may involve alternating
two-hour periods of rowing and resting
often for weeks at a time. As well as being a
tremendous physical challenge, ocean rowing
provides a huge mental challenge.

Great
Medicine!

no frillS
Workout

Photography: www.grantpritchard.co.uk Model: Sunny Brar

A medicine ball is a very functional piece of kit. These - often neglected items can maximise your workout and your workout time as Patrick Dale describes
with this great No Frills option.

really like single pieces of


exercise kit workouts. If
you train at home or your
gym is crowded, using
just one piece of kit for
your entire workout means that
you can get a lot done in a
short time and you wont have
to wait for other pieces of kit or
machines to become available.
So, to that end, heres my
medicine ball circuit.

Medicine Balls
Not all medicine balls have
been created equal. Soft, gelfilled balls are nice to use and
easy on the hands, but are
prone to splitting when
slammed into the floor.
Conversely, no-bounce balls
tend to be more resilient but
can be hard on your hands.
Personally, Id always choose
an old-fashioned leather
medicine ball - they are tough,
have a distinctive old school
look to them and with care,
last forever. For this workout
you need a ball that weighs
between 5 to 10kg.

80

ultra-fit MAY 2013

theexercises
Wood chop
reverse lunges
Combining lower body, core and
upper body movement, this exercise
is a total body blaster that will ramp
up your heart rate. Hold your
medicine ball in your hands and raise
your arms above your head. Stand
with your feet together. Take a large
step backward and bend your legs to
lower your rear knee to the floor.
Simultaneously rotate your upper
body, swing your arms down and
across your body so the ball comes
to rest on the outside of your front
leg. Step back in, raise your arms and
then perform another repetition to
the opposite side. Continue
alternating sides for the duration of
your set.

This core exercise targets your rectus


abdominus and obliques. Stand with your
feet shoulder-width apart. With the ball in
your hands, extend your arms in front of
you at waist to shoulder-height, then twist
your upper body to the left and then as far
to the right as possible.

Slams
This exercise is sure to get you some attention as it makes a fair bit of noise
and looks quite spectacular. As well as raising your profile (!) this is a great
total body exercise that will crank up your heart rate and develop power.
With your feet shoulder-width apart, hold a medicine ball in your hands and
raise your arms above your head. Using your entire body, hurl the ball down
at the floor as hard as you can just in front of and in between your feet.
Catch the ball as it bounces (or bend down and pick it up) and repeat.

Using your entire body, hurl


the ball down at the floor as
hard as you can just in front
of and in between your feet

Crunch to wall throw


Develop some dynamic ab, chest and shoulder power with this exercise. Sit on the floor
holding the ball to your chest, lower your torso to the ground and then dynamically thrust
your arms away from you to throw the ball against a solid wall, whilst crunching your abs
to get the full effect from this exercise. Catch/collect the rebound and repeat.

MAY 2013 ultra-fiT

81

no frillS
workoUT

Standing Twists

Ball balance press ups


no fRILLs
WoRkouT

No circuit is complete without press-ups. Place your ball on the floor and
place your hands on top of it, walk your feet back until your legs are
straight and your shoulders, hips and feet form a perfect line. Keeping your
arms tucked into your ribs, bend your arms and lower your chest to lightly
touch the ball. Push yourself back up and repeat. If full press-ups are too
challenging, bend your legs and rest your knees on the floor. The wobblefactor will test both your strength and stabilising muscles.

Wood chop
A functional whole body movement thats hard to beat. Hold the ball
in two hands high over one shoulder. Next, pull it down and across
your trunk so that it reaches a position outside of your knee. Let your
foot on the same side as where the ball started from lift off the floor
as you rotate your hips with the chop. Complete your reps and
repeat on the other side.

Workout Prescription

While you could perform a rep-controlled circuit, I favour using time as


the controlling factor. Pick a level from the chart below and perform each
exercise for the duration indicated. Move quickly from one exercise to the
next and then rest for the prescribed time once you have completed the
last exercise. Repeat the entire circuit for the indicated number of laps.
Level

Beginners

Intermediate

Advanced

Time

30 seconds

45 seconds

60 seconds

Rest

180 seconds

90 seconds

60 seconds

Laps

Two

Three/four

Five+

82

ultra-fIT MAY 2013

Let your foot


on the same
side as where
the ball started
from lift off the
floor as you
rotate your
hips with
the chop

sexy bodies!

Mike Byerly

Model: Diana Mikolajewska


Photography: Mike Byerly
www.mikebyerlyphoto.com

MAY 2013 ultra-FiT

83

Dont Do thAt,
Do this

Power
Cleans
Alternative

The power clean is championed as the explosive


exercise par excellence by numerous athletes and
sports conditioning and fitness experts. However, as
Patrick Dale says there are more ways to skin the
proverbial cat as he provides some great alternatives
to the power clean.

n a nutshell, the power clean is a


simplified version of the Olympic clean
and jerk which involves lifting a weight
from the floor to above the head in two
distinct movements. The clean portion of
the exercise describes lifting the bar from the
floor to shoulder-height while the jerk describes
driving the bar overhead. Where true Olympic
cleans use a very deep squat position when
receiving the bar prior to the jerk, the power
clean uses a much more upright receiving
position which means a) it is easier to learn and
b) lends itself to lifting big weights.
Power cleans strengthen all of the muscles
of the lower body as well as the arms, shoulders
and upper back. However, the main aim when
performing power cleans is to increase
explosive speed and strength which will develop
increased running and jumping abilities.

84

ultra-Fit MAY 2013

The biggest controversy surrounding power


cleans at the moment is the use of high
repetitions. Traditionally, power cleans are
performed using low repetitions in the range
of one to five reps. Communities such as
Crossfit and other hardcore training
establishments have started using high
repetition power cleans as a metabolic
conditioning exercise i.e. to burn calories.
While its true that high rep power cleans are
incredibly tough and demanding, the
traditionalists say that form break down, submaximal power development and a general
lack of the correct tuition means that injuries
are waiting to happen.
Rather than dwell too much on the whos
right and whos wrong side in this article I
want to provide you with some viable
alternatives which will provide you with many

of the benefits of the power clean without the


alleged risks.

Kettlebell swings
Power cleans require and develop a powerful
hip extension. Hip extension is a vital
component in running, jumping and kicking
type activities. Kettlebell swings are commonly
performed using light to moderate weights,
which means that the potential for developing
a high degree of hip-drive power is
significantly lowered. However, as soon as you
swap your 24kg kettlebell for one approaching
40kgs, the kettlebell swing becomes a
valuable hip extension power exercise.
To perform the kettlebell swing, hold your
kettlebell in both hands and stand with your
feet around hip-width apart. Bend your knees
slightly (note this is not a squat!), push your
hips back and lower the kettlebell between
your thighs. With your chest up, lower back
tightly arched and core braced, drive your hips
forward and use this momentum to swing the
weight up to shoulder-height. Keep your arms
straight, concentrate on pushing through your
heels and keep your shoulders down and back.
As the kettlebell begins to fall back down,
try to push it down faster using your arms and
back muscles. This wind-up will mean that
your next swing is even more powerful. Make
your transition from down swing to upswing
as smooth as possible and try to maintain a
steady rhythm.

Photo: Andreas Michael Model: Natasha Daniel-Ganz

dont do that,
do this

MAY 2013 ultra-Fit

85

dont do that,
do thiS

Place an exercise bench around one


metre/three feet away from a stable jumping
box. The height of your box depends on your
jumping ability but somewhere between 20 to
26 inches/50 to 66 centimetres is a good
place to start.
Sit on your exercise bench facing your
jumping box. Make sure your feet are flat and
that your torso is upright. When you are ready,
lean forward from your hips and as you feel
your weight shift onto the balls of your feet,

bending your knees slightly and pushing your


hips back. On the completion of your wind-up
immediately transition into a powerful jump. Try
to jump long and high to achieve maximum
distance. Land on bent knees so you dont end
up having to deal with a whole lot of impact.
Standing long jumps can be performed as
single repetitions or in sets of multiple jumps.
If you perform multiple jumps make sure that
each jump is of a similar length and that you
move smoothly from one jump to the next

Luckily, in fitness, there is always


more than one way to skin the
proverbial cat!
jump up and onto the box. Carefully step
down, sit back down, pause, and repeat.
When performing this exercise try and out
jump your box rather than simply jumping just
high enough to land on it. Like all power
exercises, youll get better results if you really
give some welly!

Standing long jumps

high pulls
High Pulls are similar to power cleans but
without the need to catch the barbell across
your shoulders. Commonly performed using a
barbell, this exercise can also be performed
using a sandbag, single dumbbell, kettlebell,
medicine ball (as illustrated) or even a
resistance band.
With your barbell on the floor, stand with your
toes under the bar and your feet around hipwidth apart. Squat down and grasp the bar with
an overhand shoulder-width grip. Drop your hips,
lift your chest and tightly arch your lower back.
You should now feel like a coiled spring! Extend
your legs and hips to stand rapidly upright. As
the bar gains momentum and approaches your
hips, give a mighty pull and heave the bar up
and under your chin. Keep your elbows up.
Lower the bar back to the ground and repeat.
This exercise can also be performed using a
wider foot placement and a narrow grip the
so-called and similarly effective sumo high pull.

dead-stop box jumps


Generating power from a dead-stop is hard.
Doing so robs you of much of the elastic
strength stored in your muscles when they are
rapidly stretched. While most jumping and
running activities involve a distinct wind up
phase, power cleans do not. Subsequently,
this jumping exercise is more akin to power
cleans than many of the more commonly
performed jumping exercises.

86

ultra-Fit MAY 2013

Standing long jumps are an effective hip-drive


developer. In fact, you should imagine you are
doing standing long jumps whenever you do
kettlebell swings to maximise hip-drive efficiency.
Stand with your feet hip-width apart and
your hands by your sides. Raise your arms
above your head. Quickly lower your arms and
swing them behind you while simultaneously

while minimising ground contact time. Imagine


the floor is red hot!
Because of the impact associated with this
exercise I suggest you perform it on a
forgiving surface such as a sprung wooden
floor or rubberised athletics track. Even then,
this is a high impact exercise and should be
performed conservatively and only if you are
used to this type of training.
Ive had great personal and
professional results with the power
clean but I also agree that they arent
for everyone. For some exercisers and
training goals, the risks simply
outweigh the benefits. Luckily, in
fitness, there is always more than one
way to skin the proverbial cat! UF

Standing
long jumps

Ne
w
!

Download ultra-FIT
to your iPad,
iPhone, PC
or Android
phone

Subscribe and get individual


issues wherever you are +
save money!
Receive the digital issue as soon it is published
6 month subscription 12.99
12 month subscription 23.99
Individual issues only 2.49
Look out for enhanced digital content
such as videos, additional pictures and
picture galleries (from 22-5)
Available from the app store and from
pocket mags www.pocketmags.com

Scan QR code

fitneSS
modelling

Shaun
Stafford
As many of you were settling down to watch the
great summer of British sport last year and hailing
Team GBs efforts at London 2012, across the other
side of The World in Toronto, Canada, one of Great
Britains own Shaun Stafford was fighting it out on a
slightly different stage, at The World Fitness
Modelling Championships.
ultra-FIT caught up with Shaun to find
out a little bit more about this rapidly
expanding sport, how he got started,
and how it has transformed his life
over the past 18 months.
UF: Firstly, thank you for meeting with
us: tell us a little bit more about the
sport of competitive fitness modelling
and how you got started in it.
SS: To be honest, Fitness Modelling
Competitions have been around for a few
years now, but have only recently exploded
into the mainstream. They started off as a
sort of sideshow to bodybuilding, giving
people that wanted to compete in the sport
a more mainstream look to aspire to.
However, with a surge in popularity, these
shows now take center stage in their own
right at some events, and there are global
federations and competitions based just
around this category.

88

ultra-fit MAY 2013

The main difference between a fitness


modelling comp and a bodybuilding one would
be what the judges are looking for - there is
less of a focus on size, and more on symmetry
and proportions. The aim is to promote a
healthy, lean and conditioned look, rather than
a freaky or scary physique that is unobtainable
for most normal people.
It gives a nice competitive outlet for men
and women that enjoy going to the gym and
keeping fit, but have perhaps stopped playing
sport, or want something specific to train for.
Its popularity all over the world is on a huge
upward trajectory, with some shows averaging
over 100 competitors in each class.
UF: Wow, that sounds like a fun thing
to train for. How did you get into it?
SS: I have always stayed in pretty good
shape myself and as a personal trainer and
gym owner, the human body and what it can
do has always fascinated me. I was introduced

to the sport when a friend of mine asked me


to train her for a show. We had a bet that if
she won, I would enter the male equivalent
the following year she ended up winning
(and is now a top Bikini Pro), so I had to step
up and uphold my side of the bargain!
UF: So were guessing it was a
successful show for you a year later how did you go about training for it?
SS: You could say that! I was over the moon
with the result, placing first in my class at a
national competition was more than I could
have asked for and I was instantly hooked.
The training was fun and I went at it hammer
and tong for a good few months, doing sprint
cardio sessions and free weights a couple of
times a week each. I felt super fit and was in
the gym doing something almost everyday.
I entered my next competition at The WBFF
European Championships in Iceland later than
year, where I was lucky enough to take top spot
again and win my Pro Card - this is an invite to
compete on the pro circuit in North America,
culminating in The World Championships.
This was a great focus for my training and I
dieted pretty rigidly for about three months prior
to the show. This was quite a hard thing to do
as the discipline needed was like nothing I had
ever experienced before. I was happy to do it as
I had a very definite target in mind - I wanted to
win The World Championships, and be the first
guy to bring the trophy back to European soil.
UF: And how did it go?
SS: I was lucky enough to win again and beat
some great guys from all over the world to
take the first place prize. It was the massive
highlight of my sporting career to date and an

fItneSS
modellIng

I have always
stayed in pretty
good shape myself
and as a personal
trainer and gym
owner, the human
body and what it
can do has always
fascinated me

MAY 2013 ultra-fIt

89

FItNESS
mODELLINg

amazing hat trick of wins for me. But to be


honest, the trophies get quickly forgotten
about and its the people you meet, the
amazing places you get to see and the
memories that stick with you. It has been an
eventful year or so, but one that has been well
worth all the hard work!
UF: What sort of opportunities does
winning these sorts of competitions
produce?
SS: Winning the shows is no guarantee of
outside success, but it does give you a lot of
exposure to some great agencies and
companies with whom you can get some
pretty interesting work. Since I won my first
competition, I signed with a top fitness agent
and have gone on to work for EA Sports, Nike,
Warner Bros, and many other big companies.
I was also lucky enough to become a
sponsored athlete from one of the top
supplement companies around, Reflex Nutrition.
These guys are great sponsors as they produce
honest, top quality products and send a really
healthy and positive message to anyone
interested in being fit, active and conscious
about quality sports nutrition. I cant recommend
them enough and using their products has really
helped take my training to the next level.
I also work with Natural Performance
Meals, who provide me with easy to use,
ready-made meals for when I get no time to
cook, and need a convenient and healthy
solution. We actually stock these in my gym
now and our super-busy clients have been
getting some really good results by using
these instead of running out for a post
workout sandwich.
UF: What sort of supplements would
you use on a regular basis?
SS: If I am honest, I am not a big believer in
over-using supplements, and prefer to get
95% of my nutrition from whole food.
However, certain things I cannot live without
and take on a daily basis.
These include: Nexgen+ Multivits, Krill Oil,
and Reflex Duo Protein Blend. The
multivitamins keep me healthy and illness free
(touch wood) year round, whereas the Krill Oil
helps me recover from my workouts, whilst
providing a great source of essential, healthy
fat to keep me relatively lean. I then use the
new pea and whey protein blend in Reflex
Duo, not only is the mix of plant and dairy
protein really diverse and easy to digest, but
the blend of amino acids from the two
sources really helps me recover from a tough
workout. I take these three products every day
that I train and they have really helped.
UF: If you were to give somebody
looking to follow in your footsteps
some advice, what would it be?
SS: If you fancy giving competing a go, I can
recommend it wholeheartedly. It is great fun, a
brilliant challenge and you get to meet a lot of
like-minded people who you will stay friends
with for a long time. Of course, go out to try

90

ultra-FIt MAY 2013

Shaun Stafford Snapshot

Height: 1.83m/6ft
Weight: 84kg/185lbs
Nickname: Stafs or He-man
Occupation: Gym Owner & Trainer
Lives: London
Favourite Exercise: Pull-Ups & Chins
Weights or Cardio? Weights
Rugby or Football? Rugby
Eat in or Eat out? Eat out
Dogs or Cats? Dogs

If you fancy giving competing a go,


I can recommend it wholeheartedly.
It is great fun, a brilliant challenge
and you get to meet a lot of
like-minded people...
and win, but make sure that its not your
primary focus. If you just focus on making
sure that you do the best that you can do and
turn up in the best shape of your life, you will
be more than happy with the show, regardless
of where you place.
UF: If people want to find out a bit
more about your training, dieting and
competing, where can they go to find
out more?
SS: I currently run a Facebook page where I
post every workout I ever do, as well as
updates from photoshoots and competitions.
Just search Shaun Stafford Fitness on
facebook and like the page. I am also on
twitter at @shaunstafford.

UF: So what is next for you in 2013?


SS: Well I have just opened a brand new
gym, City Athletic, at the end of last year in
The City of London. This is an amazing
project that I have been working on for the
past five years and I am so happy to be
involved and driving it forward. This is taking
up the majority of my time at the moment
and I will have my hands full with that for the
next few months at least.
After that, there is always a WBFF World
Title to defend: the 2013 Championships
are in Las Vegas and no Fitness Model has
ever successfully defended their title. I
would love to be the first and continue my
winning streak, so watch this space, and Ill
keep you posted! UF

next issue

Functional
Training
Work all energy systems

Photo www.snhfoto.co.uk

Interval Training
All you need to know
Back
6 of the best
Super-Sexy
Shoulders workout

Fly-boy
Freerunner and
dancing on Ice star
Sebastien Foucan

dont
miss
it!
Vol 23-5 JUnE on-sAlE 25 mAY
tH

Yoga

YOGA

for flatter abs

& improved digestion

By Sally Parkes

Photography: www.aliwphotography.co.uk

Yoga can be used to boost your abdominal training it can help detox and
strengthen the digestive system. This will give you the edge on your training by
improving the health and tone of the digestive system which will decrease
bloating and distension.
My following yoga asana practice is specifically designed for improving digestive health and should be done in the order shown. It can be done after
training or as a separate session. To get the most benefit, ensure you are fully warmed up and that you breathe steadily throughout the sequence.

Balasana (Childs Pose) is a calming and therapeutic

asana for the nervous and digestive system and is an effective asana to begin your
yoga practice with. Begin from box position and move your feet towards one after
the other so the big toes touch one another and take the knees a little wider than
the hips. Drop the hips back onto the heels and allow the upper body to relax
forward and rest in-between the thighs. The arms are extended forward with the
hands shoulder-width apart. Press the hands into the mat, relax the neck and rest
the forehead on the ground. Maintain a deep and strong breathing pattern with
extra emphasis on the exhale. Stay and rest for ten or more breaths. For an
extended session you can repeat Balasana in-between postures.

92

ultra-FIT MAY 2013

Drop the hips back


onto the heels and
allow the upper
body to relax
forward and rest
in-between the
thighs

Paschimottanasana (Seated Forward Bend)

Bujangasana (Cobra)

helps to massage the digestive system as well


as stretching the abdominal area. Lie face
down with the legs straight and together. Place
the hands either side of the chest with the
arms pressed against either side of the rib
cage. With the legs together, press the tops of
the feet into the floor to activate the quadriceps
and gluteal muscles and try to get a sense of
lengthening the legs. Lightly press into the
hands and lift the head and chest away from
the floor until the chin is parallel to the floor.
Keep the shoulders drawing down away from
the ears and the face relaxed. Keep the arms
bent and press only lightly into the hands so
the back muscles engage as opposed to the
triceps. Breath as deeply as you can for eight to
ten breaths before releasing. Rest in Balasana
before repeating for another ten breaths.

This will
increase the
dorsi flexion of
the feet and
therefore
increase the
stretch of the
hamstrings and
calf muscles

Dhanurasana (Floor Bow)

massages the entire abdominal area as well as strengthening


the spine and stretching the pectorals, front deltoids and hip
flexors. Lie face down, bend the knees and at the same time
reach the arms behind you and hold the outside of the feet.
Exhale and kick the legs backwards whilst firmly holding the
feet, keeping the knees hip-width apart. The upper body will
automatically lift bringing the spine into a back bending
position. Keep the chin parallel to the floor and the shoulders
down away from the ears. Take eight to ten deep breaths and
relax the face. To massage the digestive system more deeply,
stay in Dhanurasana for another several breaths and gently
rock forwards and back. Gently release the legs and move back
into Balasana to rest for another five to ten breathes.

Sally Parkes runs yoga and Pilates


retreats and yoga teacher training.

MAY 2013 ultra-FIT

93

YOGA

stretches the back and hamstrings and massages the lower abdomen and the transverse
digestive area. Begin in a seated position with your legs straight in front of you and the feet
flexed (toes pointing upward). Sit with the spine as straight as possible and ensure that you
are on the sitting bones. If you feel you are rounding through the lower back, sit on a yoga
block to help straighten the spine. Now exhale and lean the upper body forward, extending
from the lower back, so that the upper body moves toward the thighs. To maximise the stretch
of the hamstrings and calf muscles, either hold the feet and gently pull them back toward you.
If you are unable to reach your feet, place a yoga belt or similar around them and gently pull
the belt toward you. This will increase the dorsi flexion of the feet and therefore increase the
stretch of the hamstrings and calf muscles. To increase the stimulation of the digestive area
further, roll up a blanket and lay it across the top of the thighs, so when the upper body moves
toward the thighs, the blanket presses gently into the transverse abdominal area. Hold here for
at least eight to ten breaths.

YMCAfit

Ask the expert


through exercises done at speed but with
sub-training loads.
By following this system, you will be
fantastically placed to maximise the
technical performance of your cleans and
it will put fresh impetus into your lifting.
Im looking to improve my strength but
only have time to do three sessions per
week. Would you recommend a splitprogramme routine or multiple wholebody sessions?
Ray, 35
I certainly recognise this type of time
constraint as many of my clients
experience the same issue. Generally
speaking, it's probably best to go for a
multi-joint approach. And it's perfectly
possible to follow a routine which targets
the upper body on training day 1, lower
This months expert YMCAfit tutor is
Mark Mullineaux. Mark has an
extensive background in the Health and
Fitness industry having worked as a PE
teacher, Physical Education Instructor for
the RAF, University lecturer and
professional sports coach.
After The Olympics, I've really got into
weightlifting. Im lifting heavier than Ive
ever done before but have reached a
sticking point on the clean. On looking
at a video of me in action I can see that
my hips arent contributing fully to the
lift. Have you any advice on how to
improve this?
Dipesh, 27
You could follow what's known as a
RAMP system.
Raise your pulse using any activities that
will gradually increase heart rate. Rowing
is perfect since it involves pulse raising
with the additional bonus of activation and
mobilisation of exactly the same joints as
used in the clean.
Activate and Mobilise every muscle and
joint involved in the clean. This should be
followed by specific activation and
mobilisation with an unloaded Olympic bar,
with a strong focus on technique (in your
case anterior hip movement).
Potentiation the final part of the
preparation, often achieved through
plyometric box jumps, but more specifically

94

ultra-FIT MAY 2013

general exercises commonplace in gyms up


and down the country, your son should focus
on weightlifting. When coupled with his
football training this will develop the rate at
which force is developed and thus improve
his football speed and power. However, he
will have to spend time mastering Olympic
lifting technique to ensure that he is not
increasing his risk of injury but maximising
the effects of his training time. Possibly seek
a specific strength and conditioning coach
whose knowledge would help your son
massively. The end result will put your son
streets ahead of his opponents on the field!
At work, we have a '5km in 20 minutes'
challenge. Ive worked out that this
means I need to run constantly at
around 15km/hr. I can run faster but I
struggle to maintain this pace. Should I

It's perfectly possible to follow a


routine which targets the upper body
on training day 1, lower body on day
2 and whole body on day 3, all
utilising multi-joint exercises
body on day 2 and whole body on day 3,
all utilising multi-joint exercises. This
approach combines split-routine and
whole body workouts into your weekly
training and provides a high degree of
variety as well as a very effective loading
of every area of the body twice per
week. This programme will provide a
great stimulus for positive muscular
adaptation.
My 14 year-old son plays football at
county level. His teammates are getting
stronger so to keep up he wants to
start lifting weights at home. Should he
be doing this at his age and if so what
exercises should he focus on?
Charlie, 49
The answer to this question is yes and I
believe that rather than performing the

base my training around intervals or


continuous runs?
Franco, 26
Youll almost certainly require a
combination of both - aerobic steady-state
runs and anaerobic intervals. Runners
often employ the Pareto principle which
suggests that 20% of the activities are
responsible for 80% of the results. The
first aspect of this process is to assess
the goal: it is certainly specific and
measurable. However, to assess whether
its a realistic target, Id recommend
inputting your desired 5km time into a
VDOT calculator. VDOT is a shortened
form of VO2max (the measure of maximal
oxygen usage) and many websites, which
calculate your VDOT, provide invaluable
advice as to both the volume and the
precise speed of your running sessions.

BarefooT
running

Dare to
Bare
Part 3

Barefoot and Minimal Shoes Paul Mumford puts 7 to the test

ur three part in-depth look at


barefoot running comes to a
close this month with a look at
footwear. Sounds like a bit of a
contradiction to be telling you to run
barefoot and then offering you some
footwear options but barefoot shoes do
have their place.
Although the principles of barefoot
running have their foundations in doing just
that, a barefoot running shoe can offer you
some protection from the environment
whilst still allowing your feet to behave as if
they were un-shod. So, before you take the
plunge and invest heres 7 options to help
you choose.
Some manufacturers produce minimal
or transitional shoes which aim to be a
step away from the more cushioned,
supportive sole but not quite as extreme
as the full barefoot experience. Natural
running coach for Vivobarefoot Lee Saxby
says, Its form and not footwear thats
going to protect you from the forces of
running. If youre not going to change your
form to better cope with those forces then
changing to a minimal shoe could cause
you more harm than sticking with a
traditional padded shoe.
One of the most important elements to
improving your running technique is
proprioception (or the amount you can 'feel'
the ground beneath you). If you're landing
heavily, heel striking or not using the
natural elastic recoil from your own body
then running barefoot will hurt and youre
likely to wind up with an injury. The more
you have between the soles of your feet
and the ground, the less you will notice
failings in your form.

96

ultra-fiT MAY 2013

Barefoot Shoes

Minimal shoes

A barefoot running shoe is extremely light and


flexible with a sole thats as thin as possible and
the same thickness from heel to toe (this is
called zero drop). These soles maintain a high
level of proprioception but offer some
protection. Un-like running shoes they also have
no motion control, nor mid-foot support enabling
your own feet to work as naturally as possible.

Minimal shoes, while still very light, will have


a slight difference in sole thickness from
heel to toe and offer varying degrees of mid
foot support. As a result they are less
flexible and usually heavier. Think of it as
the difference between wearing mittens and
rubber gloves.

The more you have between the soles


of your feet and the ground, the less
you will notice failings in your form

SeeYa
rs
e
g
in
F
e
iv
F
m
Vibra
stripped
s - they have a
allifestyle.com
t of the Vibram

www.prim 1g/5oz the SeeYa's are the lightes

w different they
s surprised at ho
wa
I
.
14
re
r
s
tu
de
na
un
d
t
At jus
een you an
ross the front wa
offer little betw
Velcro strap ac
e
es
Th
.
er
ed
Th
tri
f.
of
ve
e
ha
back upper and
sI
was just a on
the other Vibram
e, although this
m
ho
t
go
felt compared to
I
es
en
lac
lem as
a nasty blister wh
dresses this prob
responsible for
mmer which ad
su
d
e
an
th
s
in
ite
e
ur
du
vo
fa
ongst my
an LS version
e SeeYas are am
t
Th
ge
l
p.
ul
ra
st
yo
e
ks
th
replace
the strange loo
you can suffer
worth a look if
them.
when you wear

a G2
sockww
a.com

Aqua
t
o
o
f
e
r
a
b
ViVobarefoot.com
ts. In fact, their

www.vivo

clien
did many of my
le.
of these and so
almost impossib
s
wa
ite
ur
vo
I loved the look
fa
y
m
y
g
all
sin
re
oo
at
ch
th
that
f material
range is so huge
m puncture proo
lly
3m
ta
a
to
m
re
fro
we
e
rs
ad
e uppe
The soles are m
hing out and th
I took
ing to keep anyt
ry flexible. Once
ve
d
an
ht
feels like its go
lig
g
in
ain
I was
m
ot
re
rg
ill
fo
st
t
t
ils
aring them bu
weather proof wh
knew I was we
e
'I
m
n
pt
ra
ke
d
an
ey
e
Th
ol
'
out the inners
the same time!
eat
wearing them at
re still making gr
we
et
fe
y
m
t
are of
warm bu
aw
s
wa
e floor and I
a
contact with th
e
ar
e
es
Th
p.
bum
every lump and
re
we
ey
der as th
perfect all-roun
looked
ill
st
t
bu
in
fantastic to run
je
ir of ans.
great with a pa

o
luongg
ofootwear.com

e not wearing
www.luon how minimal can you go before yourTh
e Luongos felt

ly the answer.
The question is,
made
these are probab
l,
el
W
?
all
2oz with a sole
at
anything
per light at 56g/
Su
et
s.
fe
oe
ur
sh
yo
t
an
ec
th
ot
ough to pr
more like socks
ongo claim is en
e with a
Lu
m
ca
ich
ey
wh
th
ne
at
re
th
from neop
ever, the fact
them
pes and dirt. How
ced. When I took
from cuts, scra
a little unconvin
e
m
allest
e
sm
av
e
le
th
d
di
en
kit
ev
ir
lt
fe
puncture repa
aring them and
was
forgot I was we
rent surfaces I
ffe
di
on
for a run I totally
ns
ru
w
fe
a
uld be
r
te
wo
Af
it
.
ng
nd
lo
ou
ndered how
wo
things on the gr
I
t
bu
er
th
swer
ge
an
ey held to
me with. My
amazed how th
gy tape they ca
lo
finger
sio
y
ne
m
ki
ke
e
th
po
use
a hole I could
ft
le
before I had to
ek
we
ng
k the followi
came after a 10
, I will be
res aside though
tu
nc
Pu
through.
again.
running in them

al 2
leMssshPoeris.m
com

at
g but told me th
shoes for runnin
r
ei
th
t
ke
ar
m
ts
s dont
my clien
To be fair Lem
them. Some of
omers do run in
st
s but I think they
cu
r
oe
ei
sh
th
s
of
le
y
op
man
far.
ed like old pe
ok
lo
ey
th
n in though by
at
ru
th
mentioned
t my favourite to
no
re
er
ov
we
e
st
ju
es
. Th
rs at
ost of the othe
look pretty good
Heavier than m
le limited my
so
er
ick
th
e
th
169g/6oz,
re great
ck but they we
sensory feedba
get top
ly
in
rta
d ce
for walking in an
rt.
fo
m
co
marks for

www.lem

Xeroshoes.co.uk

www.xero

raches that the


Based on the hu
in Mexico the
ar
Tarmuhara we
can
inimal that you
Xeros are so m
ed in
er
liv
de
em
th
even opt to have
em
have to build th
kit form so you
w
ho
t
ou
ed
rk
Id wo
yourself. Once
em.
th
d
ve
lo
I
up
to tie the things
ound
may not be the
back from the gr
The 4mm sole
d plenty of feed
re
r.
fe
of
pe
ill
up
st
t
an
bu
r
e the lack of
thinnest on offe
less
didnt really notic
I
un
ld
us
co
lo
e
icu
th
rid
m
and apart fro
use they do look
eat to
r everyone beca
refoot shoes, gr
Xeros are not fo
e are proper ba
es
th
t
bu
ly
Ju
in
h
youre on a beac
st here.
gst the cheape
run in and amon

ked out
r
o
w
d
I
e
c
n
O
gs up
in
h
t
e
h
t
ie
t
o
how t
.
I loved them..

x Glove
lu
F
l
l
e
r
r
e
M
products and
ell.com

www.merr

and minimal
r trying
nge of barefoot
ra
ge
lar
a
r
fe
sport shoe. Afte
of
Merrell
a barefoot multias
to feel
d
d
le
ne
gg
sig
ru
de
st
inimal soles, I
these ones are
m
r
pe
rigid
su
r
ei
th
qu
rs with
actually felt ite
some of the othe
e and the soles
es
is.
th
th
th
fix
wi
ll
or
we
d
flo
e
ore runs coul
as much from th
, which
hough a few m
ch
alt
ar
rs
e
he
th
ot
on
e
t
th
ppor
compared to
ve me more su
omy for
e soles also ga
box was quite ro
e
to
e
The shape of th
th
gh
ou
th
en
looked so
ev
ey
e
th
bl
as
rta
ed with these
nt
I found uncomfo
oi
pp
sa
di
s
l-in-all I wa
my wide feet. Al
box
e
th
of
t
ou
great
but they may be
ing
worth consider
ve
ha
u
if yo
narrower feet
than me.

MAY 2013 ultra-fIt

97

barefOOt
runnIng

d they
ost like tights an
and stretchy, alm
them
in
ed
th
tri
I
ry
.
ve
le
e
so
ar
The uppers
1.2mm on the
th
wi
ch
e as
ea
z
sid
6o
in
g/2.
im around
only weigh 73.5
my foot didnt sw
d
e a lot
an
m
st
ve
fir
ga
at
ly
n
hin sole certain
on a 5k road ru
r-t
pe
su
e
Th
ub
g.
expectin
rk Run tro le
much as I was
re them for a Pa
wo
I
en
wh
e wet and
,
er
owev
my feet becam
of feedback. H
muddy grass le
litt
hed them
a
tc
t
di
hi
I
I
at
as
th
ing so tricky
came as soon
go
e
th
e
ad
e
m
m
e which
e definitely or
slid around insid
. The Sokwas ar
ot
fo
re
ba
t.
lly
ta
ea
to
feel gr
and continued
e but look and
r, warmer climat
suited to a drye

www.sock